M.E COVER PROFILE
What do you do when you have a bad
day when you train arms?
I honestly don't have any bad days in
the gym. Some days when I feel tired I
might have to prepare myself mentally to
get through a workout. Once I touch the
weights though it is full steam ahead! Know
your body and what you are capable of
doing with it. There is no such thing as an
exercise that is useless. Stick to the best
technique and form and your arms will
grow!
“MY BEST
ADVICE FOR
BIGGER
ARMS IS TO
SPLIT YOUR
ROUTINE.”
We know you change your arm workouts
often but give us an example of exercises
you perform during an arms session?
For triceps I might do the following:
■ Rope pushdowns – 3x15
■ Single arm extensions – 3x15
■ Dumbbell kick backs – 3x15
■ Dips – 3x15
My biceps routine might consist of:
■ EZ bar curls – 3x15
■ Alternating dumbbell curls – 3x12
■ Single arm curls on preacher bench – 3x10
■ Hammer curls – 3x12-15
Are you happy with your arms?
I am never happy! Show me a bodybuilder
who is happy with his body. That is why we
do what we do.
Give our readers the most valuable trick
in your arms arsenal.
When I do my volume workouts I try
to keep my rest periods to a minimum
between sets to enhance blood flow and
get a greater pump in the arms. Also, I don't
like to lock out on movements to ensure
I keep constant tension on the targeted
muscles. Whenever I lock out when I do
arms I put more stress on my joints and not
on the muscles I actually want to grow. It is
small adjustments like these that will make
a difference in anyone's workout and, more
importantly, your results.
QUICK FACTS
LIVES: Waterkloof, Pretoria
TRAINS: Virgin Active Groenkloof and
Fabulous Physiques
OFF-SEASON WEIGHT: 103kg
CONTEST WEIGHT: 89kg
CONTEST HISTORY:
• 2007 Mr SA Physique 5th place
• 2007 USN Male Model Search 2nd place
• 2008 Mr SA Physique 2nd place
• 2009 IFBB Novice North Gauteng light heavyweight
1st place
• 2009 IFBB SA Novice light heavyweight 1st place
• 2011 IFBB North Transvaal middleweight 3rd place
• 2013 Nabba PTA Classic Men’s Class 2 2nd place
• 2014 Nabba PTA Classic Men’s Class 2 1st place
• 2014 Nabba PTA Classic Men’s Overall Champion
• 2014 IFBB North Gauteng Men’s light heavyweight
1st place
• 2014 IFBB North Gauteng Men’s Overall Champion
• 2014 Nabba SA Men’s Overall Champion
38
B
oth Jaco and Juan admire
the arm development of the
current Mr Olympia Phil Heath.
“Phil definitely has, without a
shadow of doubt, the best arms
in the business,” says Juan. Juan
also admires the massive guns
of IFBB Pro Shawn Rhoden.
CONTINUES ON P42
Muscle Evolution