{"id":168787,"date":"2014-11-15T16:48:47","date_gmt":"2014-11-15T15:48:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/mr-olympia-phil-heath-a-jeho-treningovy-a-stravovaci-plan\/"},"modified":"2025-05-02T11:52:52","modified_gmt":"2025-05-02T09:52:52","slug":"mr-olympia-phil-heath-a-jeho-treningovy-a-stravovaci-plan","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/mr-olympia-phil-heath-a-jeho-treningovy-a-stravovaci-plan\/","title":{"rendered":"Mr. Olympia Phil Heath a jeho tr\u00e9ningov\u00fd a stravovac\u00ed pl\u00e1n"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/mr-olympia-phil-heath-a-jeho-treningovy-a-stravovaci-plan\/#Mr_Olympia_Phil_Heath_a_jeho_treningovy_plan\" title=\"Mr. Olympia Phil Heath a jeho tr\u00e9ningov\u00fd pl\u00e1n\">Mr. Olympia Phil Heath a jeho tr\u00e9ningov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/mr-olympia-phil-heath-a-jeho-treningovy-a-stravovaci-plan\/#Stravovaci_plan\" title=\"Stravovac\u00ed pl\u00e1n\">Stravovac\u00ed pl\u00e1n<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mr_Olympia_Phil_Heath_a_jeho_treningovy_plan\"><\/span>Mr. Olympia Phil Heath a jeho tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>PONDELOK:<\/strong> Chrb\u00e1t, Biceps, L\u00fdtka<\/li>\n\n\n\n<li><strong>UTOROK:<\/strong> Hrudn\u00edk, Triceps, L\u00fdtka<\/li>\n\n\n\n<li><strong>STREDA:<\/strong> Nohy<\/li>\n\n\n\n<li><strong>\u0160TVRTOK:<\/strong> Hrudn\u00edk, L\u00fdtka<\/li>\n\n\n\n<li><strong>PIATOK:<\/strong> Chrb\u00e1t, Hamstringy<\/li>\n\n\n\n<li><strong>SOBOTA:<\/strong> Ramen\u00e1, Trap\u00e9zy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"834\" height=\"720\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2014\/11\/Philheath-2.jpg\" alt=\"Phil Health\" class=\"wp-image-412496\" style=\"width:834px;height:720px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/11\/Philheath-2.jpg 834w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/11\/Philheath-2-400x345.jpg 400w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Vectornekki<br>https:\/\/commons.wikimedia.org\/wiki\/File:Philheath.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">HRUDN\u00cdK<\/h3>\n\n\n\n<p>Tlak v \u013eahu na \u0161ikmej lavi\u010dke hlavou hore s obojru\u010dnou \u010dinkou 4 X 10<br><a title=\"Flat Bench Press\" href=\"https:\/\/www.youtube.com\/watch?v=PN_-Y2kpCQo\" target=\"_blank\" rel=\"noopener noreferrer\">Flat Bench Press<\/a> 4 X 10&nbsp;<br>Tlak v \u013eahu na \u0161ikmej lavi\u010dke hlavou dole 4 X 10<br>Upa\u017eovanie v \u013eahu na rovrej lavi\u010dke s jednoru\u010dn\u00fdmi \u010dinkami 4 X 10<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">CHRB\u00c1T<\/h3>\n\n\n\n<p>Zhyby 5-7 Failure<br>Pr\u00ed\u0165ahy v predklone 5 X 8-10<br>Pr\u00ed\u0165ahy v sede cez horn\u00fa kladku k hrudn\u00edku podhmatom 5 X 8-10<br>Pr\u00ed\u0165ahy v sede cez spodn\u00fa kladku k p\u00e1su 5 X 10<br>Hyperextenzie 5 X 12 w\/ weight<br>M\u0155tvy \u0165ah 3 X 8-12<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30342,82750,98443,98794,103996\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">BICEPS<\/h3>\n\n\n\n<p>Bicepsov\u00fd zhyb s obojru\u010dnou alebo jednoru\u010dnou \u010dinkou v stoji podhmatom 4 X 10<br>Bicepsov\u00fd zhyb s oporou predlaktia o Girondovu lavi\u010dku 4 X 10<br>Bicepsov\u00fd zhyb na \u0161ikmej lavi\u010dke 4 X 10<br>Kladivov\u00fd zhyb 4 X 10<br>Tricepsov\u00e9 extenzie, obojru\u010dn\u00fd tlak v stoji pred telom cez vrchn\u00fa kladku do pripa\u017eenia 4 X 10<br>Franc\u00fazsky tlak 4 X 10<br><a title=\"Triceps Donkey Kickbacks\" href=\"https:\/\/www.youtube.com\/watch?v=6SS6K3lAwZ8\" target=\"_blank\" rel=\"noopener noreferrer\">Donkey Kickbacks<\/a> 4 X 10<br>Kliky na bradl\u00e1ch 3-4 do vy\u010derpania<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">RAMEN\u00c1<\/h3>\n\n\n\n<p>Tlak obojru\u010dnou \u010dinkou spredu vo vertik\u00e1lnej rovine 3 X 8-10<br>Upa\u017eovanie s jednoru\u010dn\u00fdmi \u010dinkami v stoji 3 X 8-10<br>Predpa\u017eovanie povy\u0161e v stoji 3 X 8-10<br>Upa\u017eovanie s jednoru\u010dn\u00fdmi \u010dinkami 3 X 10<br>Tlak jednoru\u010dn\u00fdmi \u010dinkami spredu vo vertik\u00e1lnej rovine 3 X 12<br>Pr\u00ed\u0165ahy obojru\u010dnej \u010dinky v stoji k brade \u2013 vzpriamen\u00e9 veslovanie 3 X 12<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2014\/11\/1200px-Phil_Heath_Kai_Greene-2-1124x749.jpg\" alt=\"Phil Health\" class=\"wp-image-412511\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/11\/1200px-Phil_Heath_Kai_Greene-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/11\/1200px-Phil_Heath_Kai_Greene-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/11\/1200px-Phil_Heath_Kai_Greene-2.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Kevin Laval<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath_Kai_Greene.JPG &nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">HAMSTRINGY\/NOHY<\/h3>\n\n\n\n<p>Drepy &nbsp;3 X 8-10<br>Tlak nohami na pr\u00edstroji, vodidl\u00e1 pod 45\u00b0 3 X 10<br>Vystieranie predkolenia v sede \u2013 extenzia proti odporu 4 X 10<br>Hack Squats (drepy) 3 X 10<br><a title=\"Walking Lunges  Down n\u00b4back\" href=\"https:\/\/www.youtube.com\/watch?v=YYWhkctnP2o\" target=\"_blank\" rel=\"noopener noreferrer\">Walking Lunges 2 Down n&#8217; back<\/a> &#8211; 45\u00b0 v\u00fdpady 2 X 10<br>Zakop\u00e1vanie pr\u00edstrojom v stoji s oporou predn\u00e1 \u010das\u0165 stehna o podlo\u017eku 3 X 10<br><a title=\"Russian Deadlifts\" href=\"https:\/\/www.youtube.com\/watch?v=6VKsGZ52o7Q\" target=\"_blank\" rel=\"noopener noreferrer\">Russian Deadlifts<\/a> 4 X 10<br>Zakop\u00e1vanie na pr\u00edstroji v \u013eahu na bruchu \u2013 flexia proti odporu 4 X 10<br>Zakop\u00e1vanie na pr\u00edstroji&nbsp; v sede 4 X 10<br>Dv\u00edhanie trupu so zafixovan\u00fdmi kolenami a kotn\u00edkmi 5 X 10<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">L\u00ddTKA<\/h3>\n\n\n\n<p>V\u00fdpony na \u0161pi\u010dk\u00e1ch v stoji na pr\u00edstroji 3 X 14-20<br>V\u00fdpony v sede na pr\u00edstroji 3 X 12-20<br><a title=\"Seated Calf Raises\" href=\"https:\/\/www.youtube.com\/watch?v=JbyjNymZOt0\" target=\"_blank\" rel=\"noopener noreferrer\">Seated Calf extensions 3<\/a> X 12-16<br>V predklone s opret\u00fdmi rukami so spolu cvi\u010dencom sediacim na dolnej \u010dasti chrbta 3 X 10<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stravovaci_plan\"><\/span>Stravovac\u00ed pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jedlo 1:<\/strong> 2,5 \u0161\u00e1lky vaje\u010dn\u00fdch bielkov, 1 \u0161\u00e1lka ovsen\u00fdch vlo\u010diek<\/li>\n\n\n\n<li><strong>Jedlo 2:<\/strong> 284 g kurac\u00edch p\u0155s, 1 \u0161\u00e1lka hnedej ry\u017ee, dusen\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a><\/li>\n\n\n\n<li><strong>Jedlo 3:<\/strong> 284 g  <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a>, stredne ve\u013ek\u00fd sladk\u00fd zemiak<\/li>\n\n\n\n<li><strong>Jedlo 4:<\/strong> Prote\u00ednov\u00fd n\u00e1poj<\/li>\n\n\n\n<li><strong>Jedlo 5:<\/strong> 284 g kurac\u00edch p\u0155s, 1 \u0161\u00e1lka hnedej ry\u017ee<\/li>\n\n\n\n<li><strong>Jedlo 6 a 7<\/strong>: 284 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">ryba<\/a>: Halibut alebo Tilapia, dusen\u00e1 brokolica<\/li>\n\n\n\n<li><strong>Jedlo 8:<\/strong> 284 g hov\u00e4dzie m\u00e4so, dusen\u00e1 brokolica<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mr. Olympia Phil Heath a jeho tr\u00e9ningov\u00fd pl\u00e1n HRUDN\u00cdK Tlak v \u013eahu na \u0161ikmej lavi\u010dke hlavou hore s obojru\u010dnou \u010dinkou 4 X 10Flat Bench Press 4 X 10&nbsp;Tlak v \u013eahu na \u0161ikmej lavi\u010dke hlavou dole 4 X 10Upa\u017eovanie v \u013eahu na rovrej lavi\u010dke s jednoru\u010dn\u00fdmi \u010dinkami 4 X 10 CHRB\u00c1T Zhyby 5-7 FailurePr\u00ed\u0165ahy v predklone&#8230;<\/p>\n","protected":false},"author":25,"featured_media":403503,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-168787","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-znami-sportovci","10":"filter_attribute-sportovci","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mr. Olympia Phil Heath a jeho tr\u00e9ningov\u00fd a stravovac\u00ed 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