Phil Heath won Mr Olympia seven times and raised the trophy every year from 2011 to 2017. But even for all his success, Heath shared in a recent Instagram post that he initially had trouble growing his back. To reverse things, ‘the gift’ followed what he calls the rule of three seconds-and you can do that too.
“Back was my biggest weakness when starting my competitive bodybuilding career,” Heath revealed. “Many critics would say how I could never win because my back was not wide enough or well -developed enough. Instead of listening to them, I looked in the mirror and recognized where I was missing, an opportunity to learn, taking things slowly, methodically and more deliberately focused on connecting the muscles to grow them.”
Follow the rule of three seconds of Phil Health
The three-second rule of Heath is a staple that is used by many bodybuilders and means that the contraction is held on its peak. And the concept is not limited to the back. ‘The gift’ shows the details on the sitting machine with high row and explains the progress process that can be applied to any draft movement. “Move all the way for a count of three,” the big man begins. “Slowly the negative work, go all the way up for a good piece and then withdraw with your elbows.”
With the movement now at the end of the attraction, Heath sticks to the weight while counting up to three. The Olympia champion explains that what you should never do is “use a lot of body English”, in other words that shock and wave and hurry through the exercise. “That’s not what it gets done,” says the gift. “What it gets done is completely broken (at the top), pull down, squeeze and then slowly go up.”
Of course, the rule of three seconds is based on time under tension. A slower pace is scientifically associated with more muscle gainBut increasing the time under voltage after 10 seconds can be less effective, so don’t hold too long. Firstly, hypotrophy requires heavy loads, and longer tuts often require lighter weights. So three seconds is a wise plan for bodybuilders.
“I know that we all have weaknesses, but it is the power from within ourselves, bound with non -repellent determination and correct movement, which eliminates fear of failure, (that) produced what a weakness was in my greatest strength,” says Heath.
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