{"id":274267,"date":"2018-05-30T15:18:00","date_gmt":"2018-05-30T13:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274267"},"modified":"2025-05-05T10:53:51","modified_gmt":"2025-05-05T08:53:51","slug":"phil-heath-treningovy-plan-a-strava","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/","title":{"rendered":"Phil Heath a jeho tr\u00e9ningov\u00fd pl\u00e1n a strava"},"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\/phil-heath-treningovy-plan-a-strava\/#Phil_Heat_a_jeho_zakladne_parametre\" title=\"Phil Heat a jeho z\u00e1kladn\u00e9 parametre\">Phil Heat a jeho z\u00e1kladn\u00e9 parametre<\/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\/phil-heath-treningovy-plan-a-strava\/#Zaujimave_fakty_o_Philovi\" title=\"Zauj\u00edmav\u00e9 fakty o Philovi\">Zauj\u00edmav\u00e9 fakty o Philovi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/#Phil_Heath_a_jeho_miery\" title=\"Phil Heath a jeho miery\">Phil Heath a jeho miery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/#Najznamejsie_vyhry\" title=\"Najzn\u00e1mej\u0161ie v\u00fdhry\">Najzn\u00e1mej\u0161ie v\u00fdhry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/#Trening_na_naberanie_svalov\" title=\"Tr\u00e9ning na naberanie svalov\">Tr\u00e9ning na naberanie svalov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/#Objemovy_trening\" title=\"Objemov\u00fd tr\u00e9ning\">Objemov\u00fd tr\u00e9ning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/#Phil_Heat_a_jeho_stravovaci_plan_na_Mr_Olympia\" title=\"Phil Heat a jeho stravovac\u00ed pl\u00e1n na Mr. Olympia\">Phil Heat a jeho stravovac\u00ed pl\u00e1n na Mr. Olympia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/#Phil_Heat_a_jeho_stravovaci_plan_na_objem\" title=\"Phil Heat a jeho stravovac\u00ed pl\u00e1n na objem\">Phil Heat a jeho stravovac\u00ed pl\u00e1n na objem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/phil-heath-treningovy-plan-a-strava\/#Jeden_z_velikanov\" title=\"Jeden z velik\u00e1nov\">Jeden z velik\u00e1nov<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heat_a_jeho_zakladne_parametre\"><\/span>Phil Heat a jeho z\u00e1kladn\u00e9 parametre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cel\u00e9 meno<\/strong>: Phillip Jerrod Heath<\/li>\n\n\n\n<li><strong>Prez\u00fdvka<\/strong>: \u201cThe Gift\u201d<\/li>\n\n\n\n<li><strong>Naroden\u00fd<\/strong>: 18.12.1979, Seattle, USA<\/li>\n\n\n\n<li><strong>V\u00fd\u0161ka<\/strong>: 175 cm<\/li>\n\n\n\n<li><strong>S\u00fa\u0165a\u017en\u00e1 v\u00e1ha<\/strong>: 113 kg<\/li>\n\n\n\n<li><strong>Mimo s\u00fa\u0165a\u017en\u00e1 v\u00e1ha<\/strong>: 127kg<\/li>\n\n\n\n<li><strong>Bydlisko<\/strong>: Arvada, CO, USA <span style=\"color: #ff6600;\">[1]<\/span><\/li>\n\n\n\n<li><strong>Ob\u013e\u00faben\u00fd cheat meal<\/strong>: talianske jedl\u00e1<\/li>\n\n\n\n<li><strong>Ob\u013e\u00faben\u00e9 cviky:<\/strong> bicepsov\u00fd zdvih s obojru\u010dnou \u010dinkou na Scottovej lavi\u010dke, hacken drepy, tlak pred hlavou na stroji<\/li>\n\n\n\n<li><strong>Ob\u013e\u00faben\u00e9 \u0161porty<\/strong>: basketbal, futbal<\/li>\n\n\n\n<li><strong>Hobby<\/strong>: \u010d\u00edtanie kn\u00edh, video hry<\/li>\n\n\n\n<li><strong>Ob\u013e\u00faben\u00e1 hudba<\/strong>: Rock, Hip-Hop <span style=\"color: #ff6600;\">[2]<\/span><\/li>\n<\/ul>\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\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg\" alt=\"Phil Heath\" class=\"wp-image-403394\" style=\"width:843px;height:562px\" title=\"Phil Heath tr\u00e9ningov\u00fd pl\u00e1n a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene.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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaujimave_fakty_o_Philovi\"><\/span>Zauj\u00edmav\u00e9 fakty o Philovi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e9nuje v Armbrust Pro Gym, posil\u0148ov\u0148a v meste Wheat Ridge, Arvada, Colorado<\/li>\n\n\n\n<li>Po\u010das \u0161t\u00fadia na Univerzite v Denveri hr\u00e1val basketbal<\/li>\n\n\n\n<li>Po odohran\u00ed 66 z\u00e1pasov sa vzdal basketbalu a za\u010dal sa s\u00fastredi\u0165 na kulturistiku<\/li>\n\n\n\n<li>V roku 2003 sa z\u00fa\u010dastnil prvej kulturistickej s\u00fa\u0165a\u017ee<\/li>\n\n\n\n<li>Z\u00edskal titul Mr. Olympia 7-kr\u00e1t, v rokoch 2011 &#8211; 2017<\/li>\n\n\n\n<li>Svoj prv\u00fd titul Mr. Olympia z\u00edskal v roku 2011, kedy porazil Jay Cutlera (v\u00ed\u0165az Mr. Olympia 2006, 2007, 2009, 2010)<\/li>\n\n\n\n<li>Ako kulturista sa dnes stravuje 6 a\u017e 7-kr\u00e1t denne, ale ako hr\u00e1\u010d basketbalu bola jeho strava obmedzen\u00e1. Jedol len 3-kr\u00e1t denne.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/li>\n<\/ul>\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=\"Phil_Heath_a_jeho_miery\"><\/span>Phil Heath a jeho miery<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ruky<\/strong>: 56cm <\/p>\n\n\n\n<p><strong>Nohy<\/strong>: 81cm <\/p>\n\n\n\n<p><strong>L\u00fdtka<\/strong>: 51cm <\/p>\n\n\n\n<p><strong>Krk<\/strong>: 57cm <\/p>\n\n\n\n<p><strong>P\u00e1s<\/strong>: 74cm<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Phil Heath sa venuje \u0161portu u\u017e od detstva. V \u010dase, <strong>ke\u010f za\u010dal posil\u0148ova\u0165 v\u00e1\u017eil 84 kilogramov<\/strong>. Po\u010das objemovej pr\u00edpravy na prv\u00fa s\u00fa\u0165a\u017e sa mu podarilo pribra\u0165 a\u017e na 97 kilogramov. Nakoniec bola jeho <strong>s\u00fa\u0165a\u017en\u00e1 v\u00e1ha<\/strong> na NPC<em> (National Physique Committee)<\/em> v roku 2003<strong> 87 kilogramov.<\/strong> Na tejto s\u00fa\u0165a\u017ei si vybojoval prvenstvo vo svojej v\u00e1hovej kateg\u00f3ri\u00ed a z\u00edskal aj celkov\u00fd titul. Pod prez\u00fdvkou <strong>\u201cThe Gift\u201d alebo \u201cDar\u201d<\/strong> a poh\u00e1\u0148an\u00fd \u00faspechom prvej s\u00fa\u0165a\u017ee sa postavil na s\u00fa\u0165a\u017en\u00e9 p\u00f3dium op\u00e4\u0165, <strong>a to len o 8 t\u00fd\u017ed\u0148ov nesk\u00f4r.<\/strong> Celkov\u00e9 v\u00ed\u0165azstvo mu u\u0161lo len o jedin\u00fd bod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg\" alt=\"Phil Heath\" class=\"wp-image-403410\" title=\"Phil Heath treningovy plan a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1.jpg 1200w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Entilzha<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath.JPG&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Uvedomil si v\u0161ak, \u017ee s\u00fa\u0165a\u017e prehral kv\u00f4li spoliehaniu sa na svoje genetick\u00e9 predispoz\u00edcie a za\u010dal tr\u00e9nova\u0165 m\u00fadrej\u0161ie. Phil vy\u0161tudoval vysok\u00fa \u0161kolu v dvoch odboroch: Informa\u010dn\u00e9 technol\u00f3gie a Obchodn\u00e1 administrat\u00edva. Rozhodnutie za\u010da\u0165 s kulturistikou namiesto basketbalu bolo pre neho v kone\u010dnom d\u00f4sledku ve\u013emi prospe\u0161n\u00e9. Nahliadnime teda do jeho tr\u00e9ningov\u00e9ho programu a stravovacieho pl\u00e1nu, aby sme zistili ako sa mu podarilo vybudova\u0165 si svoju v\u00ed\u0165azn\u00fa postavu sedemkr\u00e1t za sebou. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V roku 2014 sa stal Phil Heath<strong> \u0161tvrt\u00fdm najbohat\u0161\u00edm s\u00fa\u010dasn\u00fdm kulturistom<\/strong>. V tom \u010dase bol cenen\u00ed na zhruba<strong> 5 mili\u00f3nov dol\u00e1rov.<\/strong> Od tej doby je celkov\u00fd s\u00fa\u010det jeho v\u00fdhier na Mr. Olympia v hodnote <strong>2,375,000$.<\/strong><\/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=\"Najznamejsie_vyhry\"><\/span>Najzn\u00e1mej\u0161ie v\u00fdhry<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2015 &#8211; Mr. Olympia, 1. miesto<\/p>\n\n\n\n<p>2014 &#8211; Mr. Olympia, 1. miesto<\/p>\n\n\n\n<p>2013 &#8211; Mr. Olympia, 1. miesto<\/p>\n\n\n\n<p>2013 &#8211; Arnold Classic Europe, 1. miesto<\/p>\n\n\n\n<p>2012 &#8211; Mr. Olympia, 1. miesto<\/p>\n\n\n\n<p>2011 &#8211; Mr. Olympia, 1. miesto<\/p>\n\n\n\n<p>2010 &#8211; Mr. Olympia, 2. miesto<\/p>\n\n\n\n<p>2010 &#8211; Arnold Classic, 2. miesto<\/p>\n\n\n\n<p>2009 &#8211; Mr. Olympia, 5. miesto<\/p>\n\n\n\n<p>2008 &#8211; Mr. Olympia, 3. miesto<\/p>\n\n\n\n<p>2008 &#8211; Arnold Classic, 2. miesto<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cBy\u0165 Mr. Olympia je ve\u013ek\u00e1 zodpovednos\u0165 na s\u00fa\u0165a\u017enom p\u00f3diu, ale e\u0161te v\u00e4\u010d\u0161ia mimo javiska. Uspokojuje ma, \u017ee moja <strong>osobnos\u0165 a tvrd\u00e1 pr\u00e1ca<\/strong> pom\u00e1ha ostatn\u00fdm dosiahnu\u0165 ich ciele. \u017dijem pod\u013ea tohto motta: <strong>\u201ctr\u00e9nuj tvrdo, rozumne a zab\u00e1vaj sa pri tom!\u201d Uistite sa, \u017ee ste vyz\u00fdvan\u00fd st\u00e1le nov\u00fdmi cie\u013emi a u\u017e\u00edvate si svoju cestu bez oh\u013eadu na to, ak\u00e1 je divok\u00e1.\u201d <\/strong><\/em><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cMoj\u00edm ka\u017edoro\u010dn\u00fdm cie\u013eom je by\u0165 v\u00e4\u010d\u0161\u00ed a lep\u0161\u00ed ne\u017e v predch\u00e1dzaj\u00faci rok. Konkurencia je st\u00e1le lep\u0161ia a kv\u00f4li tomu som st\u00e1le pod v\u00e4\u010d\u0161\u00edm tlakom. Ni\u010d nie je jednoduch\u0161ie. Ak chcem na\u010falej vyhr\u00e1va\u0165, <strong>mus\u00edm prekona\u0165 hlavne sam\u00e9ho seba.<\/strong> Toto neust\u00e1le pretekanie sa, neznamen\u00e1, \u017ee rob\u00edm nie\u010do \u0161ialen\u00e9 v posil\u0148ovni. D<strong>r\u017e\u00edm sa z\u00e1kladn\u00fdch kulturistick\u00fdch cvikov.<\/strong> Ka\u017ed\u00fd sval precvi\u010d\u00edm z viacer\u00fdch uhlov. Sna\u017e\u00edm sa vylep\u0161i\u0165 svoje slabiny, pri\u010dom m\u00f4j tr\u00e9ningov\u00fd pl\u00e1n mus\u00edm ma\u0165 navrhnut\u00fd tak, aby bol n\u00e1ro\u010dn\u00fd a pom\u00e1hal mi v pokroku.\u201c&nbsp;&nbsp;<\/em><span style=\"color: #ff6600;\">[4]<\/span><\/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=\"Trening_na_naberanie_svalov\"><\/span>Tr\u00e9ning na naberanie svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd Philov tr\u00e9ning <strong>sa za\u010d\u00edna kr\u00e1tkym kardio cvi\u010den\u00edm<\/strong> &#8211; je to s\u00fa\u010das\u0165 jeho rozcvi\u010dky. Ni\u017e\u0161ie m\u00f4\u017eete n\u00e1js\u0165 tr\u00e9ningov\u00fd pl\u00e1n, s ktor\u00fdm sa pripravoval na Mr. Olympia.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<h3 class=\"wp-block-heading\">Pondelok: Kvadricepsy\/ Hamstringy\/ L\u00fdtka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rumunsk\u00fd m\u0155tvy \u0165ah &#8211; 4 s\u00e9rie 8-10 opakovan\u00ed<\/li>\n\n\n\n<li>Zakop\u00e1vanie v \u013eahu &#8211; 4 s\u00e9rie 8-10 opakovan\u00ed<\/li>\n\n\n\n<li>Zakop\u00e1vanie v sede &#8211; 4 s\u00e9rie 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Leg press &#8211; 4 s\u00e9rie 15-20 opakovan\u00ed<\/li>\n\n\n\n<li>V\u00fdpony na stroji &#8211; 4 s\u00e9rie 15-20 opakovan\u00ed<\/li>\n\n\n\n<li>V\u00fdpony v sede &#8211; 7 s\u00e9ri\u00ed 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Predkop\u00e1vanie &#8211; 4 s\u00e9rie 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Drepy s obojru\u010dnou \u010dinkou pred hlavou &#8211; 4 s\u00e9rie 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Leg press &#8211; 3 s\u00e9rie 12 opakovan\u00ed<\/li>\n\n\n\n<li>Hacken Drep &#8211; 7 s\u00e9ri\u00ed 7 opakovan\u00ed<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Utorok: Hrudn\u00edk\/ Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bench press s jednor\u00fa\u010dkami na pozit\u00edvne naklonenej lavi\u010dke &#8211; 4 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Rozpa\u017eovanie s jednor\u00fa\u010dkami na pozit\u00edvne naklonenej lavi\u010dke &#8211; 4 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Bench press na stroji &#8211; 3 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Rozpa\u017eovanie na Pec Deck &#8211; 7 s\u00e9ri\u00ed po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>S\u0165ahovanie hornej kladky na triceps &#8211; 4 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Kliky na bradl\u00e1ch &#8211; 3 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Bench press s ve\u013ekou \u010dinkou s \u00fazkym \u00fachopom &#8211; 3 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Franc\u00fazsky tlak v \u013eahu s \u010dinkou &#8211; 7 s\u00e9ri\u00ed po 10-12 opakovan\u00ed<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\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\">\n<h3 class=\"wp-block-heading\">Streda: Vo\u013eno<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160tvrtok: Chrb\u00e1t\/ Biceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zhyby na hrazde \u0161irok\u00fdm \u00fachopom nadhmatom &#8211; 3 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Zhyby na hrazde \u00fazkym \u00fachopom podhmatom &#8211; 3 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy T-\u010dinky k hrudn\u00edku &#8211; 4 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy obojru\u010dnej \u010dinky v predklone podhmatom &#8211; 4 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy jednor\u00fa\u010dky v predklone &#8211; 3 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>S\u0165ahovanie hornej kladky s vyrovnan\u00fdmi rukami &#8211; 7 s\u00e9ri\u00ed po&nbsp; 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih s EZ ty\u010dou &#8211; 3 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>Kladivov\u00fd zdvih s jednor\u00fa\u010dkami &#8211; 3 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>Izolovan\u00fd bicepsov\u00fd zdvih s jednor\u00fa\u010dkou v sede &#8211; 3 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih na Scottovej lavi\u010dke &nbsp;&#8211; 7 s\u00e9ri\u00ed po 8-10 opakovan\u00ed<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Piatok: Ramen\u00e1\/ Trap\u00e9zy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tlak na ramen\u00e1 pred hlavou na Smithovom stroji &#8211; 4 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Predpa\u017eovanie s jednor\u00fa\u010dkami &#8211; 4 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy k brade s obojru\u010dnou \u010dinkou &#8211; 4 s\u00e9rie po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Upa\u017eovanie s jednor\u00fa\u010dkami &#8211; &nbsp;&#8211; 7 s\u00e9ri\u00ed po 10-12 opakovan\u00ed<\/li>\n\n\n\n<li>Zdv\u00edhanie ramien s jednor\u00fa\u010dkami &#8211; 4 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>Zdv\u00edhanie ramien s obojru\u010dnou \u010dinkou &#8211; 4 s\u00e9rie po 12 opakovan\u00ed<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Sobota: Kardio<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Nede\u013ea: Vo\u013eno <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Objemovy_trening\"><\/span>Objemov\u00fd tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Phila tr\u00e9nuje zn\u00e1my Hany Rambod, ktor\u00fd vymyslel \u0161peci\u00e1lny tr\u00e9ningov\u00fd program s n\u00e1zvom <strong>\u201cFascia Stretch Training\u201d (alebo FST-7).<\/strong> Spojenie tejto techniky s \u010fal\u0161\u00edmi odsk\u00fa\u0161an\u00fdmi a spo\u013eahliv\u00fdmi cvikmi pom\u00e1ha Philovi nabra\u0165 ur\u010dit\u00e9 mno\u017estvo svalovej hmoty aj po\u010das s\u00fa\u0165a\u017enej pr\u00edpravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>FST-7 znamen\u00e1 vykonanie<strong> 7 s\u00e9ri\u00ed jedn\u00e9ho cviku po 6-12 opakovan\u00ed so 45-sekundovou prest\u00e1vkou.<\/strong> Po\u010das prest\u00e1vky si m\u00f4\u017eete vybra\u0165 medzi stre\u010dingom a izometrick\u00fdmi kontrakciami, ktor\u00e9 sa vykon\u00e1vaj\u00fa po ka\u017edej druhej s\u00e9ri\u00ed.<\/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-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"834\" height=\"720\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg\" alt=\"Phil Heath\" class=\"wp-image-403483\" style=\"width:834px;height:720px\" title=\"Phil Heath: stravovac\u00ed pl\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg 834w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath-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<p>Phil tvrd\u00ed, \u017ee nemus\u00edte vym\u00fd\u0161\u013ea\u0165 \u017eiadne nov\u00e9 cviky, ak tie, ktor\u00e9 pr\u00e1ve pou\u017e\u00edvate, funguj\u00fa. \u010eal\u0161\u00ed tip od tohto fenomen\u00e1lneho kulturistu je, \u017ee na budovanie svalovej hmoty <strong>nie je potrebn\u00e9 \u00faplne vy\u010derpa\u0165 energiu vo fitness centre.<\/strong> Najm\u00e4 v pr\u00edpade, ak sa va\u0161e telo nezotavuje dostato\u010dne r\u00fdchlo, alebo nereaguje na tr\u00e9ning tak, ako by ste chceli. Tak\u017ee,<strong> inteligentn\u00e9 cvi\u010denie je k\u013e\u00fa\u010dom k \u00faspechu.<\/strong> V\u00e4\u010d\u0161ine \u013eud\u00ed sa nikdy v \u017eivote nepodar\u00ed n\u00e1js\u0165 tr\u00e9ningov\u00fd syst\u00e9m, ktor\u00fd by pre nich fungoval najlep\u0161ie.<span style=\"color: #ff6600;\"> [6]<\/span><\/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=\"Phil_Heat_a_jeho_stravovaci_plan_na_Mr_Olympia\"><\/span>Phil Heat a jeho stravovac\u00ed pl\u00e1n na Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po prebuden\u00ed &#8211; <a title=\"BCAA\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA drink<\/a><\/p>\n\n\n\n<p>1. 230 g Kurac\u00edch p\u0155s, 1,5 poh\u00e1ra vaje\u010dn\u00fdch bielok, BCAA drink s <a href=\"https:\/\/gymbeam.sk\/43-glutamin\" class=\"ek-link\">L-Glutam\u00ednom<\/a><\/p>\n\n\n\n<p>2. 340 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">Hov\u00e4dzieho m\u00e4sa<\/a>, 225 g sladk\u00fdch zemiakov<\/p>\n\n\n\n<p>3. 340 g Tilapia, paren\u00fd asparagus a 1,5 poh\u00e1ra bielej ry\u017ee<\/p>\n\n\n\n<p>4. 340 g Kurac\u00edch p\u0155s, 225 g pe\u010den\u00fdch zemiakov, 2 d\u00e1vky BCAA s L-Glutam\u00ednom<\/p>\n\n\n\n<p>5. 340 g Tilapia, paren\u00e1 brokolica a 1 poh\u00e1r bielej ry\u017ee<\/p>\n\n\n\n<p>6. Po tr\u00e9ningu &#8211; 2x <a title=\"Prote\u00ednov\u00fd n\u00e1poj \" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Prote\u00ednov\u00fd drink<\/a>, BCAA a L-Glutam\u00edn<\/p>\n\n\n\n<p>7. 340 g Hov\u00e4dzieho m\u00e4sa s paren\u00fdm <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1tom<\/a><\/p>\n\n\n\n<p>8. 2 poh\u00e1re vaje\u010dn\u00fdch bielok, 2 cel\u00e9 vaj\u00ed\u010dka a paren\u00fd \u0161pen\u00e1t<\/p>\n\n\n\n<p>Pred sp\u00e1nkom &#8211; <a href=\"https:\/\/gymbeam.sk\/komplexne-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Amino drink<\/a><span style=\"color: #ff6600;\"> [7]<\/span><\/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=\"Phil_Heat_a_jeho_stravovaci_plan_na_objem\"><\/span>Phil Heat a jeho stravovac\u00ed pl\u00e1n na objem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Phil Heathova strava je v objemovej f\u00e1ze predov\u0161etk\u00fdm o naberan\u00ed obrovsk\u00e9ho mno\u017estva svalov bez zbyto\u010dn\u00e9ho podko\u017en\u00e9ho tuku.&nbsp;Vo febru\u00e1ri 2018 bolo zverejnen\u00e9 video, v ktorom Phil<strong> vysvet\u013euje svoj stravovac\u00ed pl\u00e1n:<\/strong><\/p>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Phil Heath meal plan\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/wbrlPG6EuhY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>V tomto videu hovor\u00ed, \u017ee 8 a\u017e 9 t\u00fd\u017ed\u0148ov pred s\u00fa\u0165a\u017eou vst\u00e1va o 5:00-5:30. Hne\u010f po prebuden\u00ed ho \u010dak\u00e1 pribli\u017ene <strong>polhodinov\u00e9 kardio cvi\u010denie na fitness schodoch alebo be\u017eiacom p\u00e1se<\/strong>. Pou\u017e\u00edva sledova\u010d srdcovej frekvencie a smart hodinky <strong>s cie\u013eom dosiahnu\u0165 tepov\u00fa frekvenciu 145-150 pulzov za min\u00fatu.<\/strong> T\u00fdm si zabezpe\u010d\u00ed, \u017ee sa nach\u00e1dza v efekt\u00edvnom stave spa\u013eovania tukov. Potom sa vr\u00e1ti domov na ra\u0148ajky. Tie pozost\u00e1vaj\u00fa z pribli\u017ene <strong>230 gramov mlet\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracieho m\u00e4sa<\/a>, 1,5 a\u017e 2 \u0161\u00e1lok vaje\u010dn\u00fdch bielkov a pribli\u017ene 60 gramov sacharidov<\/strong> &#8211; obvykle z ry\u017ee v mlieku alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00fdch vlo\u010diek<\/a>. Pod\u013ea Phila obsahuj\u00fa ovsen\u00e9 vlo\u010dky vl\u00e1kninu, ktor\u00e1 pom\u00f4\u017ee so vstreban\u00edm jedla. S ra\u0148ajkami suplementuje <a title=\"komplexn\u00e9 multivitam\u00edny \" href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">multivitam\u00edn<\/a>, <a title=\"Ryb\u00ed olej\" href=\"https:\/\/gymbeam.sk\/tekuty-rybi-olej\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ryb\u00ed olej <\/a>a <a title=\"vitam\u00edn C\" href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitam\u00edn C.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V priebehu d\u0148a je <strong>ka\u017ed\u00e9 2 a\u017e 2,5 hodiny.<\/strong> Po zr\u00e1tan\u00ed v\u0161etk\u00fdch jeho jed\u00e1l by sme mali <strong>denn\u00fa kalorick\u00fa hodnotu okolo 6400 kcal<\/strong>, \u010do sa trochu zni\u017euje ku koncu jeho pr\u00edpravy. Medzi tieto jedl\u00e1 zara\u010fuje napr\u00edklad <strong>340 gramov kuracieho m\u00e4sa<\/strong> v uvarenom stave,<strong> hov\u00e4dzie m\u00e4so, mlet\u00e9 mor\u010dacie m\u00e4so alebo biele ryby.<\/strong> Toto s\u00fa jeho hlavn\u00e9 zdroje bielkov\u00edn okrem vaje\u010dn\u00fdch bielkov. Denne pr\u00edjme celkovo pribli\u017ene 500 gramov bielkov\u00edn a seri\u00f3znym kulturistom odpor\u00fa\u010da, aby do seba dostali <strong>aspo\u0148 3 gramy na kilogram svojej hmotnosti.<\/strong> \u010co sa t\u00fdka r\u00fdb, <strong>uprednost\u0148uje najm\u00e4 tilapiu.<\/strong><\/p>\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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg\" alt=\"Phil Heath\" class=\"wp-image-403428\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04-267x400.jpg 267w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Ank Kumar<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath,_Arnold_Classic_Europe_2014,_Madrid,_Spain_(Ank_Kumar,_Infosys_Limited)_04.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u010ealej zd\u00f4raznil, \u017ee jej d\u00e1va prednos\u0165, preto\u017ee m\u00e1 n\u00edzky obsah ortuti. Ku koncu jeho s\u00fa\u0165a\u017enej pr\u00edpravy je <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">ryba <\/a>takmer jeho jedin\u00fdm zdrojom bielkov\u00edn. A 230 &#8211; 340 gramov m\u00e4sa ku koncu pr\u00edpravy znamen\u00e1 ve\u013ea tilapie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cPredsa nechcete dosta\u0165 otravu ortu\u0165ou. Nikdy. Mnoho dostupn\u00fdch r\u00fdb m\u00e1 vy\u0161\u0161ie hodnoty ortuti ne\u017e by mali ma\u0165.\u201d<\/em><\/p>\n\n\n\n<p>Bli\u017e\u0161ie k d\u00e1tumu s\u00fa\u0165a\u017ee zni\u017euje pr\u00edjem sacharidov, aby zv\u00fdraznil svoje svaly, no ostal st\u00e1le vizu\u00e1lne ve\u013ek\u00fd.<strong> Z 8 jed\u00e1l denne zahrnie sacharidy len do \u0161tyroch.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cT\u00e1to zmena na konci rob\u00ed zo m\u0148a \u017eiv\u00e9ho zomb\u00edka, preto\u017ee <strong>pr\u00e1ve sacharidy n\u00e1m dod\u00e1vaj\u00fa energiu.<\/strong>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e ide o vodu, Phil vypije 4 a\u017e 7 litrov vody denne, ale po\u010das posledn\u00e9ho t\u00fd\u017ed\u0148a pred s\u00fa\u0165a\u017eou u\u017e len jednu ve\u013ek\u00fa f\u013ea\u0161u vody za p\u00e1r dn\u00ed. Napriek tomu je st\u00e1le rovnak\u00e9 mno\u017estvo m\u00e4sa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cTakto sa dostaneme do vaskul\u00e1rneho, vyrysovan\u00e9ho vzh\u013eadu.\u201d<\/em>[8]<em>&nbsp;&#8220;Pijem pribli\u017ene 4 litre vody denne v objemovej f\u00e1ze. Je zbyto\u010dn\u00e9 lia\u0165 do seba litre a litre vody, ak prij\u00edmate dostato\u010dn\u00e9 mno\u017estvo sacharidov. Moja mimo s\u00fa\u0165a\u017en\u00e1 di\u00e9ta je usporiadanej\u0161ia ako pred p\u00e1r rokmi. Predt\u00fdm som <strong>n\u00e1hodne zamie\u0148al jedl\u00e1, no teraz sa u\u017e pevne dr\u017e\u00edm pl\u00e1nu<\/strong>. Aj \u00faplne jednoduch\u00e1 zmena m\u00f4\u017ee urobi\u0165 drastick\u00fd rozdiel vo v\u00fdzore mojej postavy.\u201d <\/em><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201cTeraz m\u00e1m 127 kilogramov a som viac vyrysovan\u00fd, ne\u017e ke\u010f som mal 125 kilogramov v roku 2008. Jedenie \u0161krobnat\u00fdch sacharidov, ako zemiaky, namiesto ry\u017ee mi pomohlo r\u00e1s\u0165 a nem\u00e1m pocit nad\u00favania.\u201d<\/em> [<span style=\"color: #ff6600;\">9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jeden_z_velikanov\"><\/span>Jeden z velik\u00e1nov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pozn\u00e1te star\u00e9 pr\u00edslovie, ktor\u00e9 hovor\u00ed, \u017ee na to, aby ste boli \u0161ampi\u00f3nom, <strong>mus\u00edte najsk\u00f4r porazi\u0165 \u0161ampi\u00f3na?<\/strong>&nbsp;V posledn\u00fdch siedmich ro\u010dn\u00edkoch s\u00fa\u0165a\u017e\u00ed Mr. Olympia tr\u00e9novali s\u00fa\u0165a\u017eiaci cel\u00fd rok, aby zhodili z tr\u00f3nu vl\u00e1dnuceho \u0161ampi\u00f3na Phila Heatha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Men\u00e1, ako Jay Cutler, Kai Greene, Dexter Jackson a Shawn Rhoden, st\u00e1li ved\u013ea Phila po\u010das posledn\u00e9ho porovn\u00e1vacieho kola, len aby videli ako si Phil <strong>op\u00e4\u0165 obh\u00e1ji svoj titul najlep\u0161ieho kulturistu na svete.<\/strong> V roku 2017 sa objavila na p\u00f3diu ved\u013ea Phila nov\u00e1 tv\u00e1r &#8211; <strong>Mamdouh &#8220;Big Ramy&#8221; Elssbiay,<\/strong> ale v\u00fdsledok ostal rovnak\u00fd, ke\u010f The Rock chytil mikrof\u00f3n a op\u00e4\u0165 vyhl\u00e1sil meno v\u00fdhercu &#8220;Phil Heath&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Phil sa na\u010falej pribli\u017euje k svojmu cie\u013eu z\u00edska\u0165 desiaty titul Mr. Olympia, \u010do vyhl\u00e1sil za svoj cie\u013e pred dvoma rokmi. Pri pozorovan\u00ed jeho <strong>odhodlania, v\u00e1\u0161ne, motiv\u00e1cie, \u00fasilia, sebavedomia<\/strong> a doteraj\u0161\u00edch v\u00fdhier je \u0165a\u017ek\u00e9 mu tento cie\u013e vyvr\u00e1ti\u0165. S\u00fa\u0165a\u017e Mr. Olympia 2017 sa niesla v mene troch najlep\u0161\u00edch kulturistov: <strong>Heath, Ramy a nov\u00e1\u010dika Wiliama Bonaca.<\/strong> V\u00fdraznos\u0165 svalov jednozna\u010dne zaost\u00e1vala za konkurenciou Shawnovi Rhodenovi, ktor\u00e9mu patrilo v roku 2016 druh\u00e9 miesto hne\u010f za Philom. V poslednom ro\u010dn\u00edku spadol z druh\u00e9ho a\u017e na piate miesto. Dexter \u201cThe Blade\u201d Jackson tie\u017e doplatil na \u0165a\u017e\u0161iu, lep\u0161ie pripraven\u00fa konkurenciu, ktor\u00e1 posunula jeho miesto o prie\u010dku ni\u017e\u0161ie na \u0161tvrt\u00e9 miesto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol to \u010fal\u0161\u00ed skvel\u00fd ro\u010dn\u00edk s\u00fa\u0165a\u017ee, ktor\u00fd vyvrcholil v\u00fdsledkom<strong> pripom\u00ednaj\u00facim v\u00fdkon legendy Arnolda Schwarzeneggera.<\/strong> Philovi ch\u00fdba len jeden titul, aby sa mohol porovn\u00e1va\u0165 s Ronniem Colemanom, \u010di Lee Haneym za osem po sebe id\u00facich titulov a dva tituly na splnenie svojho sna. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201cBez oh\u013eadu na to, \u010do sa mi stane od dne\u0161n\u00e9ho d\u0148a, <strong>dosiahol som rovnak\u00fd po\u010det titulov ako Arnold Schwarzenegger.<\/strong> Nikto in\u00fd si to nem\u00f4\u017ee dovoli\u0165 tvrdi\u0165 okrem Colemana a Haneyho. To je v\u0161etko. Som na to ve\u013emi hrd\u00fd.\u201d<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00ed ro\u010dn\u00edk bude zaru\u010dene zauj\u00edmav\u00fd, ke\u010f\u017ee sa Phil kr\u00e1tko po poslednej s\u00fa\u0165a\u017ee <strong>do\u010dkal oper\u00e1ci\u00ed dvoch ve\u013ek\u00fdch bru\u0161n\u00fdch herni\u00ed (pruhov)<\/strong> a ur\u010dite sa jeho pr\u00edprava bude podstatne l\u00ed\u0161i\u0165 od tej poslednej, aby dosiahol 100% svojho potenci\u00e1lu na p\u00f3diu Mr. Olympia 2018.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento IFBB prof\u00edk a <strong>7-n\u00e1sobn\u00fd dr\u017eite\u013e titulu Mr.Olympia<\/strong> je odhodlan\u00fd na\u010falej bojova\u0165 a dosiahnu\u0165 e\u0161te viac Mr. Olympia titulov. D\u00fafa, \u017ee sa mu podar\u00ed prekona\u0165 aktu\u00e1lny rekord, <strong>8 Mr. Olympia titulov a z\u00edska\u0165 rovn\u00fdch 10.<\/strong> Philov\u00fdm z\u00e1merom je \u201creprezentova\u0165 kulturistiku tak, aby sa s \u0148ou dok\u00e1zali \u013eudia stoto\u017eni\u0165, a <strong>aby z\u00e1rove\u0148 zachoval re\u0161pekt tohto \u0161portu\u201d.<\/strong>&nbsp;V s\u00fa\u010dasnej dobe sa podie\u013ea na <strong>\u201cMake it Fit Foundation\u201d,<\/strong> kde je jeho z\u00e1merom zv\u00fd\u0161enie povedomia autizmu a je prezidentom vlastnej zna\u010dky doplnkov v\u00fd\u017eivy Gifted Nutrition, ktor\u00fa zalo\u017eil v lete roku 2014. [11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na z\u00e1ver V\u00e1m odpor\u00fa\u010dame pozrie\u0165 si ve\u013emi zauj\u00edmav\u00fd rozhovor s Philom, v ktorom sa okrem in\u00e9ho dozviete aj jeho n\u00e1zor na <strong>Mr. Olympia, fitness celebrity na soci\u00e1lnych sie\u0165ach, IFBB, \u010di in\u00e9 zuj\u00edmavosti:<\/strong><\/p>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Phil Heath- The Future Of Mr. Olympia &amp; Bodybuilding\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/54JAqFPHwkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Ak sa chcete o Philovi Heathovi dozvedie\u0165 e\u0161te viac, prezrite si na\u0161e <strong>Fitness Facts.&nbsp;<\/strong><\/p>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Phil Heath l Tr\u00e9nink a strava v\u00edt\u011bze Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qIFwAQ1yRME?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Ak\u00fd je v\u00e1\u0161 n\u00e1zor na aktu\u00e1lneho reprezentanta kulturistiky? Podar\u00ed sa mu obh\u00e1ji\u0165<strong>&nbsp;titul Mr. Olympia aj tento rok?<\/strong> Pode\u013ete sa o svoje n\u00e1zory v koment\u00e1roch.&nbsp; Pokia\u013e sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho lajkom, alebo zdie\u013ean\u00edm.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Phil Heat je reprezentant kulturistiky a viacn\u00e1sobn\u00fd v\u00ed\u0165az s\u00fa\u0165a\u017ee Mr. Olympia. Prezrite si jeho tr\u00e9ningov\u00fd pl\u00e1n, stravovanie a \u00faspechy. In\u0161piroval aj v\u00e1s?<\/p>\n","protected":false},"author":25,"featured_media":403503,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6137,6082,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-274267","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-silovy-trening","10":"tag-zdravy-zivotny-styl","11":"tag-znami-sportovci","12":"filter_attribute-sportovci","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Phil Heath a jeho tr\u00e9ningov\u00fd pl\u00e1n a strava - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Phil Heat je reprezentant kulturistiky a viacn\u00e1sobn\u00fd v\u00ed\u0165az s\u00fa\u0165a\u017ee Mr. Olympia. 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