JUAN BOTHMA BROTHERS IN ARMS
Juan likes to keep moving when he trains arms while Jaco believes in stimulating his with isometric holds and half reps . They dig deeper into their workouts with the sole intent of improving on their last performances in the bodybuilding arena .
Juan , who owns a retail business in Pretoria , has been preparing for the WFF Universe Championships in France for the past couple of weeks . The 2014 Nabba SA Men ’ s Overall Champion is a workhorse in every sense of the word and brings a special intensity ( enough to make Jaco sweat ) to the weight room when he walks through the doors .
Juan trains his arms twice a week . On the first day of his routine he would perform a volume session for his triceps in the morning , followed by a volume workout for his biceps later on the same day . He would then do a second arm session on the fourth day of his routine where he would combine bicep and tricep movements and knock out as many reps he can with heavier weights .
Juan ’ s secret for building big guns is to push himself to the maximum while still keeping good form . “ I like to stimulate the muscle by contracting them and getting a full stretch . Although I would drop the weight when I do a volume workout I make sure to burn the muscle and make it as painful as possible ,” he says .
What do you enjoy about bodybuilding ? I have always been pretty competitive and I love the training , nutrition and discipline you need to physically and mentally push yourself in the sport of bodybuilding . For me , it is not a 12-week process but a lifestyle .
What pre-workout products do you use when you attack arms ? I use a supplement stack that consists of Muscle Dynamix Explode , AAKGs , BCAAs , and NoX3000 from Muscle Dynamix .
What is your current workout split .
■ DAY 1 : AM – Chest ( heavy ) and triceps ( volume ) PM – Biceps ( volume )
■ DAY 2 : AM – Back ( heavy ) PM – Shoulders ( volume )
■ DAY 3 : AM – Quads ( heavy ) PM – Hamstrings ( volume )
■ DAY 4 : AM – Chest ( volume ) and arms ( heavy )
■ DAY 5 : AM – Shoulders ( heavy ) PM – Back ( volume )
■ DAY 6 : AM – Quads ( volume ) and hamstrings ( heavy )
■ DAY 7 : Off
“ SOMETIMES I SUPERSET EZ BAR CURLS WITH CLOSE- GRIP STRAIGHT BAR CURLS TO INCINERATE MY BICEP MUSCLES . THAT WOULD GIVE ME AN INSANE PUMP !”
JUAN ’ S FAVOURITE BICEP EXERCISES :
■ Standing curls with an EZ bar
■ Alternating dumbbell curls
■ Preacher curls with dumbbells
JUAN ’ S FAVOURITE TRICEP EXERCISES :
■ Cable pushdowns
■ Seated dumbbell extensions
■ Skull crushers
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