CONTENTS
>> ON THE COVER
Cover image by Richard Cook
18 The 12 do’s and don’ts of bodybuilding
26 Know your fat facts
32 Jaco vs Juan: Who wins the arms race?
58 The Russian cure for scrawny legs
62 Bianca van Rensburg
70 Pack on mass
78 Don’t get ripped off
84 Maximum muscle gain
TRAIN LIKE A BOSS
GET SHREDDED
BUILD BIGGER GUNS
SMOLOV TRAINING
QUEEN B
OLD SCHOOL TRAINING
SPIKED PROTEIN
POST-CONTEST REBOUND
Also in this issue
22 Re-emergence of HMB
New research shines a light on this
forgotten supplement
62
24 Don’t destroy gains
Manage SHBG levels for muscle gain
78
30 Weider Principles
Techniques for muscle growth
72
50 Then and now
A closer look at the evolution of
SA bodybuilding
68 Sound advice
Crank up your training intensity
72 The great debate
Mass vs aesthetics
80 Posing perfection
IFBB Hennie Kotze shows you how
to make those muscles pop
58
88 Drug files
Master the art of glute injections
Show reports
90 WBFF South Africa
96 NABBA Pretoria Classic
100 2015 IBFF Africa
102 2015 Rossi Grand Prix
COLUMNS THIS ISSUE
106
DYLAN
RIDLEY
6
Muscle Evolution
106
COBUS VAN
DER MERWE
107
JOHN
LESLIE
108
HENNIE
KOTZE
107
SIBUSISO
KHUZWAYO
110
MARLENE
KOEKEMOER