{"id":274329,"date":"2019-11-07T08:33:00","date_gmt":"2019-11-07T07:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274329"},"modified":"2024-05-29T09:40:26","modified_gmt":"2024-05-29T07:40:26","slug":"phil-heath-planul-sau-de-antrenament-si-alimentatia","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/","title":{"rendered":"Phil Heath, planul s\u0103u de antrenament \u0219i alimenta\u021bia"},"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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Phil_Heat_si_datele_sale_de_baza\" title=\"Phil Heat \u0219i datele sale de baz\u0103\">Phil Heat \u0219i datele sale de baz\u0103<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Lucruri_interesante_despre_Phil\" title=\"Lucruri interesante despre Phil\">Lucruri interesante despre Phil<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Phil_Heath_si_masurile_sale\" title=\"Phil Heath \u0219i m\u0103surile sale\">Phil Heath \u0219i m\u0103surile sale<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Cele_mai_importante_premii\" title=\"Cele mai importante premii\">Cele mai importante premii<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Phil_Heat_si_planul_sau_de_antrenament\" title=\"Phil Heat \u0219i planul s\u0103u de antrenament\">Phil Heat \u0219i planul s\u0103u de antrenament<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Antrenamentul_pentru_dezvoltarea_muschilor\" title=\"Antrenamentul pentru dezvoltarea mu\u0219chilor\">Antrenamentul pentru dezvoltarea mu\u0219chilor<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Antrenament_pentru_volum\" title=\"Antrenament pentru volum\">Antrenament pentru volum<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Phil_Heat_si_planul_sau_de_alimentatie_pentru_Mr_Olympia\" title=\"Phil Heat \u0219i planul s\u0103u de alimenta\u021bie pentru Mr. Olympia\">Phil Heat \u0219i planul s\u0103u de alimenta\u021bie pentru Mr. Olympia<\/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.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Phil_Heat_si_planul_sau_de_alimentatie_pentru_volum\" title=\"Phil Heat \u0219i planul s\u0103u de alimenta\u021bie pentru volum\">Phil Heat \u0219i planul s\u0103u de alimenta\u021bie pentru volum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/phil-heath-planul-sau-de-antrenament-si-alimentatia\/#Unul_dintre_uriasi\" title=\"Unul dintre uria\u0219i\">Unul dintre uria\u0219i<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heat_si_datele_sale_de_baza\"><\/span>Phil Heat \u0219i datele sale de baz\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Numele complet<\/strong>: Phillip Jerrod Heath<\/li>\n\n\n\n<li><strong>Porecla<\/strong>: \u201cThe Gift\u201d<\/li>\n\n\n\n<li><strong>N\u0103scut&nbsp;<\/strong>: 18.12.1979, Seattle, USA<\/li>\n\n\n\n<li><strong>\u00cen\u0103l\u021bimea<\/strong><span style=\"font-weight: 400;\">: 175 cm<\/span><\/li>\n\n\n\n<li><strong>Greutatea pentru concurs<\/strong><span style=\"font-weight: 400;\">: 113 kg<\/span><\/li>\n\n\n\n<li><strong>Greutatea \u00een afara concursului<\/strong><span style=\"font-weight: 400;\">: 127kg<\/span><\/li>\n\n\n\n<li><strong>Domiciliul<\/strong><span style=\"font-weight: 400;\">: Arvada, CO, USA <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/li>\n\n\n\n<li><strong>Cheat meal preferat<\/strong>: preparate din buc\u0103t\u0103ria italian\u0103<\/li>\n\n\n\n<li><strong>Exerci\u021bii preferate:<\/strong>&nbsp;flexii cu gantere pe banca Scott, genuflexiuni la aparatul Hack-squat, \u00eempins la aparat<\/li>\n\n\n\n<li><strong>Sporturile preferate<\/strong><span style=\"font-weight: 400;\">: baschet, fotbal<\/span><\/li>\n\n\n\n<li><strong>Hobby<\/strong>: cititul, jocuri video<\/li>\n\n\n\n<li><strong>Muzica preferat\u0103<\/strong><span style=\"font-weight: 400;\">: Rock, Hip-Hop&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/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\">Autorul fotografiei: 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=\"Lucruri_interesante_despre_Phil\"><\/span>Lucruri interesante despre Phil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Se antreneaz\u0103 la Armbrust Pro Gym, o sal\u0103 de sport din ora\u0219ul Wheat Ridge, Arvada, Colorado<\/li>\n\n\n\n<li>\u00cen timpul studiilor&nbsp;la Universitatea din Denver a jucat baschet<\/li>\n\n\n\n<li>Dup\u0103 ce a jucat 66 de meciuri, a renun\u021bat la baschet \u0219i a \u00eenceput s\u0103 se concentreze pe culturism<\/li>\n\n\n\n<li>\u00cen anul 2003 a participat la primul concurs de culturism<\/li>\n\n\n\n<li>A c\u00e2\u0219tigat titlul Mr. Olympia de 7 ori \u00een perioada anilor 2011-2017<\/li>\n\n\n\n<li>Primul titlu Mr. Olympia l-a c\u00e2\u0219tigat \u00een anul 2011, c\u00e2nd l-a \u00eenvins pe Jay Cutler (c\u00e2\u0219tig\u0103tor Mr. Olympia 2006, 2007, 2009, 2010)<\/li>\n\n\n\n<li>Ca \u0219i culturist, ast\u0103zi, el are 6-7 mese pe zi, dar ca \u0219i juc\u0103tor de baschet, alimenta\u021bia sa a fost limitat\u0103. Avea doar 3 mese pe zi.&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp;<\/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_si_masurile_sale\"><\/span>Phil Heath \u0219i m\u0103surile sale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bra\u021be<\/strong>: 56cm <\/p>\n\n\n\n<p><strong>Picioare<\/strong>: 81cm <\/p>\n\n\n\n<p><strong>Gambe<\/strong>: 51cm <\/p>\n\n\n\n<p><strong>G\u00e2t<\/strong>: 57cm <\/p>\n\n\n\n<p><strong>Talie<\/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 se dedic\u0103 sportului \u00eenc\u0103 din copil\u0103rie. \u00cen perioada <strong>c\u00e2nd a \u00eenceput s\u0103 se antreneze c\u00e2nt\u0103rea 84 de kilograme<\/strong>. \u00cen timpul antrenamentului pentru pentru prima competi\u021bie s-a \u00eengr\u0103\u0219at la 97 de kilograme. \u00cen final, <strong>greutatea lui \u00een concurs<\/strong>&nbsp; la NPC&nbsp;<em>(National Physique Committee),<\/em>&nbsp;\u00een anul 2003<strong>&nbsp;<\/strong>a fost de<strong> 87 kilograme.&nbsp;<\/strong>La aceast\u0103 competi\u021bie a ob\u021binut primul loc la categoria sa de greutate \u0219i a c\u00e2\u0219tigat \u0219i titlul general. Cu porecla de&nbsp;&nbsp;<strong>\u201cThe Gift\u201d sau \u201dCadou\u201e&nbsp;<\/strong>\u0219i \u00eempins de la spate de succesul primei competi\u021bii a reap\u0103rut pe scen\u0103&nbsp;<strong>dup\u0103 chiar 8 s\u0103pt\u0103m\u00e2ni<\/strong>. Victoria general\u0103 a pierdut-o la un punct.<\/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-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\">Autorul fotografiei: 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>Cu toate acestea, el \u0219i-a dat seama c\u0103 a pierdut competi\u021bia, deoarece s-a bazat pe predispozi\u021bia sa genetic\u0103 dup\u0103 care a \u00eenceput s\u0103 se antreneze mai inteligent. Phil a absolvit studii universitare \u00een dou\u0103 domenii: Tehnologia&nbsp;informa\u021biei \u0219i Administrarea afacerilor. Decizia de a \u00eencepe culturismul \u00een locul baschetului a fost \u00een cele din urm\u0103 benefic\u0103 pentru el. A\u0219adar, s\u0103 ne uit\u0103m la programul s\u0103u de antrenament \u0219i asupra alimenta\u021biei, pentru a vedea cum a reu\u0219it s\u0103-\u0219i defineasc\u0103 corpul s\u0103u care l-a facut c\u00e2\u0219tig\u0103tor de \u0219apte ori consecutiv. <span style=\"color: #ff6600;\"><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen anul 2014, Phil Heath a devenit <strong>al patrulea cel mai bogat culturist contemporan.<\/strong> \u00cen perioada respectiv\u0103 el era evaluat la aproximativ 5 milioane de dolari. De atunci, valoarea total\u0103 \u00een urma c\u00e2\u0219tigurilor sale de la Mr. Olympia a ajuns la cifra de&nbsp;<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=\"Cele_mai_importante_premii\"><\/span>Cele mai importante premii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2015 &#8211; Mr. Olympia, locul 1<\/p>\n\n\n\n<p>2014 &#8211; Mr. Olympia, locul 1<\/p>\n\n\n\n<p>2013 &#8211; Mr. Olympia, locul 1<\/p>\n\n\n\n<p>2013 &#8211; Arnold Classic Europe, locul 1<\/p>\n\n\n\n<p>2012 &#8211; Mr. Olympia, locul 1<\/p>\n\n\n\n<p>2011 &#8211; Mr. Olympia, locul 1<\/p>\n\n\n\n<p>2010 &#8211; Mr. Olympia, locul 2<\/p>\n\n\n\n<p>2010 &#8211; Arnold Classic, locul 2<\/p>\n\n\n\n<p>2009 &#8211; Mr. Olympia, locul 5<\/p>\n\n\n\n<p>2008 &#8211; Mr. Olympia, locul 3<\/p>\n\n\n\n<p>2008 &#8211; Arnold Classic, locul 2<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u201d<em>S\u0103 fii Mr. Olympia este o responsabilitate mare pe scena competi\u021biei, dar \u0219i mai mult \u00een afara scenei.<\/em> M\u0103 face fericit c\u0103 <strong>personalitatea mea \u0219i munca grea<\/strong> \u00eei ajut\u0103 pe ceilal\u021bi s\u0103 \u00ee\u0219i ating\u0103 obiectivele.&nbsp;Motto-ul&nbsp;dup\u0103&nbsp;care m\u0103 ghidez este&nbsp;urm\u0103torul: <em><strong>Antreneaz\u0103-te din greu, inteligent \u0219i \u00een acela\u0219i timp distreaz\u0103-te\u201d Asigura\u021bi-v\u0103 c\u0103 sunte\u021bi provocat de obiective noi \u0219i bucura\u021bi-v\u0103 de drumul vostru indiferent de c\u00e2t de periculos ar fi.<\/strong><\/em>\u201d[3]&nbsp; &nbsp;<\/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=\"Phil_Heat_si_planul_sau_de_antrenament\"><\/span>Phil Heat \u0219i planul s\u0103u de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul lui Heath con\u021bine \u00eentre<strong> trei \u0219i cinci exerci\u021bii pentru fiecare grup\u0103 muscular\u0103<\/strong> \u0219i dureaz\u0103 aproximativ dou\u0103 ore.&nbsp;Se concentreaz\u0103 pe <strong>execu\u021bia tehnic\u0103 a exerci\u021biilor,<\/strong>&nbsp;antrenament similar cu al lui Arnold Schwarznegger sau Ronnie Coleman, care au fost \u0219i c\u00e2\u0219tig\u0103tori multipli de Mr. Olympia. Antrenamentele sale difer\u0103 u\u0219or \u00een func\u021bie de perioada de preg\u0103tire, fie pentru competi\u021bie sau dup\u0103 competi\u021bie<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e<em>Obiectivul meu anual este s\u0103 fiu mai mare \u0219i mai bun dec\u00e2t anul trecut.&nbsp;Concuren\u021ba este din ce \u00een ce mai bun\u0103 \u0219i de aceea&nbsp; tot timpul m\u0103 aflu sub presiune. Nimic nu este simplu. Dac\u0103 vreau s\u0103 c\u00e2\u0219tig \u00een continuare,<strong> trebuie s\u0103-mi dep\u0103\u0219esc propriile limite.<\/strong><\/em> <em>Aceast\u0103 curs\u0103 continu\u0103 nu \u00eenseamn\u0103 c\u0103 fac tot felul de nebunii \u00een sala de sport. <strong>Am grij\u0103 s\u0103 fac&nbsp;exerci\u021biile de baz\u0103 pentru culturism<\/strong>. Fiecare grup\u0103 muscular\u0103 o lucrez din mai multe unghiuri.&nbsp;\u00cencerc s\u0103-mi \u00eembun\u0103t\u0103\u021besc punctele slabe, iar planul meu de antrenament trebuie conceput astfel \u00eenc\u00e2t s\u0103 fie exigent \u0219i s\u0103 m\u0103 ajute s\u0103 progresez.\u201d&nbsp;<\/em><span style=\"color: #ff6600;\">[4]&nbsp;<\/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=\"Antrenamentul_pentru_dezvoltarea_muschilor\"><\/span>Antrenamentul pentru dezvoltarea mu\u0219chilor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Phil <strong>\u00ee\u0219i \u00eencepe antrenamentul cu exerci\u021bii scurte de cardio<\/strong> &#8211; face parte din antrenamentul s\u0103u de \u00eenc\u0103lzire. Mai jos g\u0103si\u021bi planul de antrenament cu care se preg\u0103tea pentru 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\">Luni: Cvadriceps\/ Hamstrings\/ Gambe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cendrept\u0103ri rom\u00e2ne\u0219ti &#8211; 4 serii 8-10 repet\u0103ri<\/li>\n\n\n\n<li>Flexii picioare din culcat &#8211; 4 serii 8-10 repet\u0103ri<\/li>\n\n\n\n<li>Flexii picioare din \u0219ezut &#8211; 4 serii 10-12 repet\u0103ri<\/li>\n\n\n\n<li>\u00cempins la pres\u0103 pentru picioare &#8211; 4 serii 15-20 repet\u0103ri<\/li>\n\n\n\n<li>Ridic\u0103ri pe v\u00e2rfuri &#8211; 4 serii 15-20 repet\u0103ri<\/li>\n\n\n\n<li>Ridic\u0103ri pe v\u00e2rfuri din \u0219ez\u00e2nd &#8211; 7 serii 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Ridic\u0103ri de picioare &#8211; 4 serii 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Genuflexiuni cu bara \u00een fa\u021b\u0103 &#8211; 4 serii 10-12 repet\u0103ri<\/li>\n\n\n\n<li>\u00cempins la presa pentru picioare&nbsp;&#8211; 3 serii 12 repet\u0103ri<\/li>\n\n\n\n<li>Genuflexiuni la aparatul Hack-squat &#8211; 7 serii 7 repet\u0103ri<\/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\">Mar\u021bi: Piept\/ Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bench press cu gantere pe banca \u00eenclinat\u0103 &#8211; 4 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Flutur\u0103ri cu gantere pe banca \u00eenclinat\u0103 &#8211; 4 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Ridic\u0103ri cu bara la aparat- 3 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Flutur\u0103ri la aparatul Pec Deck &#8211; 7 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Extensii la scripete pentru triceps &#8211; 4 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Flot\u0103ri la paralele &#8211; 3 serii a c\u00e2te&nbsp; 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Ridic\u0103ri cu bara din culcat cu priz\u0103 \u00eengust\u0103 &#8211; 3 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>\u00cempins fran\u021buzesc din culcat cu bara &#8211; 7 serii a c\u00e2te 10-12 repet\u0103ri<\/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\">Miercuri: Liber<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Joi: Spate\/ Biceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trac\u021biuni la bar\u0103 cu priz\u0103 larg\u0103 \u00een prona\u021bie- 3 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Trac\u021biuni la bar\u0103 cu priz\u0103 \u00eengust\u0103 la helcometru &#8211; 3 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Ramat cu bara T la piept &#8211; 4 serii a c\u00e2te 12 repet\u0103ri<\/li>\n\n\n\n<li>Ramat cu gantera din aplecat cu palmele orientate \u00een jos&nbsp; &#8211; 4 serii a c\u00e2te 12 repet\u0103ri<\/li>\n\n\n\n<li>Ramat cu gantera din aplecat &#8211; 3 serii a c\u00e2te 12 repet\u0103ri<\/li>\n\n\n\n<li>Trac\u021biuni cu bra\u021bele \u00eentinse la helcometru&nbsp; &nbsp;&#8211; 7 serii a c\u00e2te&nbsp; 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Flexii la biceps cu bara EZ&nbsp; &#8211; 3 serii a c\u00e2te 12 repet\u0103ri<\/li>\n\n\n\n<li>Flexii tip ciocan cu gantera &#8211; 3 serii a c\u00e2te 12 repet\u0103ri<\/li>\n\n\n\n<li>Flexii la biceps izolate cu gantere din \u0219ezut &#8211; 3 serii a c\u00e2te 12 repet\u0103ri<\/li>\n\n\n\n<li>Flexii la biceps pe banca Scott&nbsp; &#8211; 7 serii a c\u00e2te 8-10 repet\u0103ri<\/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\">Vineri: Umeri\/ Mu\u0219chiul trapez<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cempins \u00een fa\u021b\u0103 la aparatul Smith &#8211; 4 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Flutur\u0103ri cu gantere &#8211; 4 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Ramat p\u00e2n\u0103 la b\u0103rbie cu haltera &#8211; 4 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Flutur\u0103ri laterale cu gantere &#8211;&nbsp; 7 serii a c\u00e2te 10-12 repet\u0103ri<\/li>\n\n\n\n<li>Ridic\u0103ri din umeri cu gantere &#8211; 4 serii a c\u00e2te 12 repet\u0103ri<\/li>\n\n\n\n<li>Ridic\u0103ri din umeri cu haltera &#8211; 4 serii a c\u00e2te 12 repet\u0103ri<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00e2mb\u0103t\u0103: Cardio<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Duminic\u0103: Liber&nbsp;<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=\"Antrenament_pentru_volum\"><\/span>Antrenament pentru volum<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Phil este antrenat de c\u0103tre cunoscutul Hany Rambod, care&nbsp;a inventat un program special de antrenament numit <strong>\u201eFascia Stretch Training\u201d (sau FST-7).<\/strong> Combinarea acestei tehnici cu alte exerci\u021bii \u00eel ajut\u0103 pe Phil s\u0103 c\u00e2\u0219tige o anumit\u0103 mas\u0103 muscular\u0103 \u0219i \u00een timpul antrenamentelor pentru competi\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>FST-7 \u00eenseamn\u0103 efectuarea a <strong>7 serii a unui exerci\u021biu a c\u00e2te 6-12 repet\u0103ri cu o pauz\u0103 de 45 de secunde<\/strong>. \u00cen timpul pauzei v\u0103 pute\u021bi alege \u00eentre stretching \u0219i contrac\u021bii izometrice, care se efectueaz\u0103 dup\u0103 fiecare a doua serie.<\/p>\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\">Autorul fotografiei: Vectornekki<br>https:\/\/commons.wikimedia.org\/wiki\/File:Philheath.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Phil este de p\u0103rere c\u0103 nu trebuie s\u0103 inventa\u021bi exerci\u021bii noi dac\u0103 cele pe care le face\u021bi func\u021bioneaz\u0103.&nbsp;Un alt sfat din partea acestui culturist fenomenal este faptul c\u0103 <strong>nu este necesar s\u0103 epuiza\u021bi toat\u0103 energia \u00een centrul de fitness<\/strong> pentru a construi masa muscular\u0103.&nbsp;Mai ales dac\u0103 corpul vostru nu se recupereaz\u0103 suficient de repede sau nu r\u0103spunde la antrenamente a\u0219a cum v-a\u021bi dori.&nbsp; A\u0219adar, <strong>exerci\u021biile inteligente sunt cheia spre succes<\/strong>.&nbsp;Majoritatea oamenilor nu vor g\u0103si niciodat\u0103 un sistem de antrenament care s\u0103 func\u021bioneze cel mai bine pentru ei.<span style=\"color: #ff6600;\">&nbsp;[6]&nbsp; &nbsp;<\/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_si_planul_sau_de_alimentatie_pentru_Mr_Olympia\"><\/span>Phil Heat \u0219i planul s\u0103u de alimenta\u021bie pentru Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 trezire &#8211;&nbsp;<a title=\"BCAA\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA drink<\/a><\/p>\n\n\n\n<p>1. 230 g piept de pui, 1,5 can\u0103 de albu\u0219 de ou, BCAA drink cu <a href=\"https:\/\/gymbeam.ro\/glutamina\" class=\"ek-link\">L-Glutamina<\/a><\/p>\n\n\n\n<p>2. 340 g Carne de vit\u0103, 225 g cartofi dulci<\/p>\n\n\n\n<p>3. 340 g Tilapia, sparanghel la abur \u0219i 1,5 can\u0103 de orez alb<\/p>\n\n\n\n<p>4. 340 g Piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, 225 g cartofi cop\u021bi, 2 doze de BCAA cu&nbsp;L-Glutamina<\/p>\n\n\n\n<p>5. 340 g Tilapia, broccoli la abur \u0219i 1 can\u0103 de orez alb<\/p>\n\n\n\n<p>6. Dup\u0103 antrenament &#8211; 2x <a title=\"Proteine\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Shake&nbsp;proteic<\/a>, BCAA \u0219i L-Glutamina<\/p>\n\n\n\n<p>7. 340 g Carne de vit\u0103 cu spanac la abur<\/p>\n\n\n\n<p>8. 2 c\u0103ni de albu\u0219 de ou, 2 ou\u0103 \u00eentregi \u0219i spanac la abur<\/p>\n\n\n\n<p>\u00cenainte de culcare &#8211;&nbsp;<a title=\"Aminoacizi Complecsi\" href=\"https:\/\/gymbeam.ro\/aminoacizi-complecsi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Amino drink<\/a>&nbsp;<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_si_planul_sau_de_alimentatie_pentru_volum\"><\/span>Phil Heat \u0219i planul s\u0103u de alimenta\u021bie pentru volum<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alimenta\u021bia lui Phil \u00een faza de volum este \u00eenainte de toate despre ob\u021binerea unei mase musculare f\u0103r\u0103 gr\u0103simi subcutanate. \u00cen februarie 2018 a ap\u0103rut un videoclip \u00een care Phil <strong>descrie planul s\u0103u de alimenta\u021bie:<\/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\" 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>\u00cen acest videoclip el poveste\u0219te c\u0103 8-9 s\u0103pt\u0103m\u00e2ni \u00eenainte de competi\u021bie el se treze\u0219te la ora 5-5.30 diminea\u021ba. Imediat dup\u0103 trezire face exerci\u021bii cardio pe sc\u0103rile fitness sau pe band\u0103 de alergare aproximativ jum\u0103tate de or\u0103. Utilizeaz\u0103 un monitor de ritm cardiac \u0219i un smart watch cu <strong>scopul de a atinge o frecven\u021b\u0103 cardiac\u0103 de 145-150 de impulsuri pe minut.<\/strong> Astfel se asigur\u0103 c\u0103 se g\u0103se\u0219te \u00eentr-o stare eficient\u0103 de ardere a gr\u0103similor. Apoi se \u00eentoarce acas\u0103 \u0219i serve\u0219te micul dejun. Acesta este compus din aproximativ <strong>230 grame de carne m\u0103cinat\u0103 de pui, 1,5 &#8211; 2 c\u0103ni de albu\u0219 de ou \u0219i aproximativ 60 de grame de carbohidra\u021bi<\/strong> &#8211; \u00een general orez cu lapte sau fulgi de ov\u0103z. Phil spune c\u0103 fulgii de ov\u0103z con\u021bin fibre care ajut\u0103 digestia. La micul dejun folose\u0219te suplimentar <a title=\"Multivitamine\" href=\"https:\/\/gymbeam.ro\/multivitamine\" target=\"_blank\" rel=\"noopener noreferrer\"> multivitamine<\/a>, <a aria-label=\"ulei de pe\u0219te  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de pe\u0219te <\/a>\u0219i <a title=\"Vitamia C\" href=\"https:\/\/gymbeam.ro\/vitamina-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina C.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cursul zilei <strong>m\u0103n\u00e2nc\u0103 la 2 sau 2,5 ore<\/strong>. Dup\u0103 ce calcul\u0103m toate mesele ajungem la o valoare caloric\u0103 aproximativ\u0103 de<strong> 6400 de kcal pe zi,<\/strong> cifr\u0103 care se reduce spre sf\u00e2r\u0219itul perioadei de preg\u0103tire. Printre alimente include, <strong>340 grame carne de pui<\/strong> fiart\u0103, <strong>carne de vit\u0103, carne de curcan m\u0103cinat\u0103 sau <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te <\/a>alb.<\/strong>&nbsp;Acestea sunt principalele surse de proteine, cu excep\u021bia albu\u0219urilor de ou. Zilnic consum\u0103 cam 500 de grame de proteine \u0219i recomandarea sa pentru culturi\u0219ti este de a consuma<strong> cel pu\u021bin 3 grame\/ kilogram greutate corporal\u0103<\/strong>. \u00cen ceea ce prive\u0219te pe\u0219tele, el <strong>prefer\u0103 \u00een special tilapia.&nbsp;<\/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\">Autorul fotografiei: 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>El a mai subliniat c\u0103 prefer\u0103 acest tip de pe\u0219te, deoarece are un con\u021binut sc\u0103zut de mercur. Spre sf\u00e2r\u0219itul perioadei de preg\u0103tire, pe\u0219tele este singura lui surs\u0103 de proteine. \u0218i 230-340 de grame de carne spre sf\u00e2r\u0219itul perioadei \u00eenseamn\u0103 mult\u0103 tilapia.<\/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>\u201dCu siguran\u021b\u0103 nu vre\u021bi s\u0103 v\u0103 otr\u0103vi\u021bi cu mercur. Niciodat\u0103. Mul\u021bi pe\u0219ti care se g\u0103sesc pe pia\u021b\u0103 con\u021bin valori mult mai mari dec\u00e2t ar trebui.\u201d<\/em><\/span><\/p>\n\n\n\n<p>Cu c\u00e2t se apropie de data competi\u021biei reduce aportul de carbohidra\u021bi, pentru a scoate \u00een eviden\u021b\u0103 masa muscular\u0103, vizibil s\u0103 fie c\u00e2t mai mare. <strong>Din 8 mese pe zi doar \u00een patru introduce carbohidra\u021bi.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Aceast\u0103 schimbare la sf\u00e2r\u0219it m\u0103 face un zombie viu, deoarece <strong>chiar carbohidra\u021bii ne dau energie&#8221;.&nbsp;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd vine vorba de ap\u0103, Phil bea \u00eentre 4 \u0219i 7 litri de ap\u0103 pe zi, dar \u00een ultima s\u0103pt\u0103m\u00e2n\u0103 \u00eenainte de competi\u021bie bea doar o sticl\u0103 mare de ap\u0103 \u00een c\u00e2teva zile. \u00cen schimb, m\u0103n\u00e2nc\u0103 aceea\u0219i cantitate de carne.<\/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;\">\u201d<\/span><em style=\"color: #339966;\"><span style=\"color: #000000;\">Astfel ajungem s\u0103 ob\u021binem un aspect vascularizat \u0219i bine definit.\u201d&nbsp;[8] \u00cen faza de cre\u0219tere a volumului beau zilnic aproximativ 4 litri de ap\u0103.&nbsp;&nbsp;Nu este necesar s\u0103 turna\u021bi litri \u0219i litri de ap\u0103 dac\u0103 lua\u021bi suficien\u021bi carbohidra\u021bi.&nbsp;Dieta mea \u00een afara competi\u021biei este mult mai bine organizat\u0103 dec\u00e2t \u00een urm\u0103 cu c\u00e2\u021biva ani. \u00cenainte nu <strong>eram at\u00e2t de strict cu dieta mea, dar acum respect foarte bine planul.<\/strong> \u0218i o simpl\u0103 schimbare poate face o diferen\u021b\u0103 drastic\u0103 \u00een ceea ce prive\u0219te aspectul meu.\u201d<\/span>&nbsp;<\/em><span style=\"color: #ff6600;\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201eAcum am 127 de kilograme \u0219i sunt mai sculptat dec\u00e2t atunci c\u00e2nd am avut 125 de kilograme \u00een 2008. Consumul de carbohidra\u021bi pe baz\u0103 de amidon precum cartofii \u00een locul orezului m-au ajutat s\u0103 cresc \u0219i \u0219\u0103 nu am senza\u021bia de balonare\u201d<\/em>. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\"><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unul_dintre_uriasi\"><\/span>Unul dintre uria\u0219i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cunoa\u0219te\u021bi un vechi proverb care spune c\u0103 pentru a deveni campion, mai \u00eent\u00e2i t<strong>rebuie s\u0103-l \u00eenvinge\u021bi pe campion?<\/strong>&nbsp;\u00cen ultimii \u0219apte ani de competi\u021bii Mr. Olympia, concuren\u021bii se antrenau pe tot parcursul anului pentru a \u00eel \u00eenvinge pe&nbsp;campionul conduc\u0103tor Phil Heath.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Numele precum Jay Cutler, Kai Greene, Dexter Jackson \u0219i Shawn Rhoden au stat al\u0103turi de Phil \u00een ultima rund\u0103, doar pentru a \u00eel vedea pe Phil cum <strong>\u00ee\u0219i va ap\u0103ra titlul de cel mai bun culturist din lume.<\/strong>&nbsp;\u00cen anul 2017, a ap\u0103rut al\u0103turi de Phil pe scena&nbsp; o nou\u0103 fa\u021b\u0103 &#8211; <strong>Mamdouh &#8220;Big Ramy&#8221; Elssbiay<\/strong>, dar rezultatul a r\u0103mas acela\u0219i, c\u00e2nd The Rock a luat microfonul \u0219i a anun\u021bat din nou numele c\u00e2\u0219tig\u0103torului &#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 continu\u0103 s\u0103 se apropie de al zecelea titlu Mr.Olympia, pe care l-a declarat ca obiectiv \u00een urm\u0103 cu doi ani. Urm\u0103rind&nbsp;<strong>hot\u0103r\u00e2rea sa, pasiunea, motiva\u021bia, efortul, respectul de sine<\/strong> \u0219i c\u00e2\u0219tigurile de p\u00e2n\u0103 acum, este dificil s\u0103 nu ating\u0103 acest obiectiv. Concursul Mr Olympia 2017 a avut loc \u00een numele celor mai buni culturisti: <strong>Heath, Ramy \u0219i noul venit William Bonac<\/strong>. Expresivitatea mu\u0219chilor a r\u0103mas clar \u00een urma concuren\u021bei lui Shawn Rhoden, care a ajuns pe locul doi \u00een spatele lui Phil \u00een 2016.&nbsp;\u00cen ultimul an a c\u0103zut de pe locul doi pe locul cinci.&nbsp;Dexter \u201eThe Blade\u201d Jackson a suferit \u0219i el din cauza unor concuren\u021bi mai bine preg\u0103ti\u021bi \u0219i a ajuns pe locul patru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mai trecut un an grozav al concursului care a culminat cu o reprezenta\u021bie prin<strong> aniversarea performan\u021bei legendei Arnold Schwarzenegger.<\/strong> Lui Phil \u00eei mai lipse\u0219te un singur titlu pentru&nbsp;a fi la egalitate cu Ronnie Coleman sau Lee Haney cu opt titluri consecutive \u0219i dou\u0103&nbsp;titluri pentru a-\u0219i \u00eendeplini visul. <span style=\"color: #ff9900;\"><span style=\"color: #ff6600;\">[10]<\/span>&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><em>\u201eIndiferent ce mi se \u00eent\u00e2mpl\u0103 \u00eencep\u00e2nd cu ziua de ast\u0103zi, am ob\u021binut acela\u0219i num\u0103r de titluri ca Arnold Schwarzenegger. Nimeni altcineva nu \u00ee\u0219i poate permite s\u0103 spun\u0103 asta, cu excep\u021bia lui Coleman \u0219i Haney. Asta e tot. Sunt foarte m\u00e2ndru de asta. \u201d<\/em><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Anul urm\u0103tor cu siguran\u021b\u0103 a fost foarte interesant, deoarece Phil imediat dup\u0103 concurs<strong> a fost operat de hernie abdominal\u0103<\/strong> \u0219i cu siguran\u021b\u0103&nbsp;preg\u0103tirea lui a fost semnificativ diferit\u0103 fa\u021b\u0103 de ultima pentru a atinge 100% din poten\u021bialul s\u0103u pe podiumul Mr. Olympia 2018. <em><em>\u201eIndiferent ce mi se \u00eent\u00e2mpl\u0103 \u00eencep\u00e2nd cu ziua de ast\u0103zi, am ob\u021binut acela\u0219i num\u0103r de titluri ca Arnold Schwarzenegger. Nimeni altcineva nu \u00ee\u0219i poate permite s\u0103 spun\u0103 asta, cu excep\u021bia lui Coleman \u0219i Haney. Asta e tot. Sunt foarte m\u00e2ndru de asta. \u201d<\/em><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest profesionist IFBB \u0219i d<strong>e\u021bin\u0103torul titlului Mr.Olympia de 7 ori<\/strong> este hot\u0103r\u00e2t s\u0103 continue lupta \u0219i s\u0103 ob\u021bin\u0103 \u0219i mai multe titluri Mr. Olympia. Sper\u0103 c\u0103 va dep\u0103\u0219i recordul celor <strong>8 titluri Mr. Olympia \u0219i va ajunge la 10 titluri.<\/strong>&nbsp;Inten\u021bia lui Phil este \u201es\u0103 reprezinte culturismul, astfel \u00eenc\u00e2t oamenii s\u0103 se poat\u0103 identifica cu acesta, <strong>p\u0103str\u00e2nd totodat\u0103 respectul pentru sport\u201d.<\/strong> \u00cen prezent, se ocup\u0103 \u0219i de \u201e<strong>Funda\u021bia Make it Fit\u201d,<\/strong> care \u00ee\u0219i propune s\u0103 reprezint\u0103 \u0219i mai bine autismul \u0219i este pre\u0219edintele propriului brand de suplimente nutritive Gifted Nutrition, pe care l-a fondat \u00een vara anului 2014.&nbsp;<span style=\"color: #ff6600;\">[11]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La final, v\u0103 recomand\u0103m s\u0103 urm\u0103ri\u021bi un interviu interesant cu Phil, \u00een care ve\u021bi afla care este p\u0103rerea lui despre <strong>Mr. Olympia, celebrit\u0103\u021bi din lumea fitnessului pe re\u021bele de socializare, IFBB ori alte lucruri interesante.&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <\/strong>\n\n&nbsp;<\/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\" 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>&nbsp;<\/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\" 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>Care este p\u0103rerea voastr\u0103 despre actualul reprezentant al culturismului? Reu\u0219e\u0219te s\u0103-\u0219i apere <strong>titlul de Mr. Olympia \u0219i anul acesta?<\/strong> \u00cemp\u0103rt\u0103\u0219i\u021bi p\u0103rerile voastre \u00een comentarii. \u00cen cazul \u00een care v-a pl\u0103cut articolul nostru trimite\u021bi-ne un like sau nu uita\u021bi s\u0103 \u00eel distribui\u021bi.<\/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 Heath este reprezentantul culturismului, multiplu c\u00e2\u0219tig\u0103tor Mr. Olympia. Afla\u021bi despre antrenamente, alimenta\u021bie \u0219i realiz\u0103rile sale. Pe voi v\u0103 inspir\u0103?\u00a0<\/p>\n","protected":false},"author":25,"featured_media":403514,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7262,6890,7676,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-274329","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament-de-forta","9":"tag-motivatie","10":"tag-sportivi-faimosi","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"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, planul s\u0103u de antrenament \u0219i alimenta\u021bia - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Phil Heath este reprezentantul culturismului, multiplu c\u00e2\u0219tig\u0103tor Mr. Olympia. 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