ATHLETE’S PAGE
TRISTAN VAN AARDE
2017 Arnold Classic Africa, 5th Bodybuilding up to 95kg
How do you avoid injuries?
It’s very important to be able to feel the muscle
contract and release when you train. I believe medium
weights, perfectly executed in sets of 20 to 30 reps, can
make you grow even bigger than super heavy single
digit sets. Tendons and ligaments take much longer
to recover than muscle tissue and to put unnecessary
strain on them will only result in injury. You don’t
always have to go heavy. Try shorter rest periods, more
reps, super sets and interval training to keep the body
guessing. Be conscious of any pain during a workout.
If there is pain and it worsens in the next 48 hours,
step back from training and consult a doctor. Pain is a
symptom of your body telling you something is wrong.
JUAN MATTHEE
2017 IFBB King Shaka Classic, 1st in
Bodybuilding Over 90kg
What split do you use to bulk up in the
off-season?
I train to stay lean. Bulking up is a seasonal
bodybuilder’s game or for a novice who
needs size. I focus on heavy weight
training and nutrition to pack on quality
muscle without the extra stress of getting
fat. The foods I use consist of fish – high in
omega 3 (salmon, sole, angelfish) – egg
whites, and chicken. Carb sources are
sweet potatoes, basmati rice, bananas,
honey, spinach and baby marrows. Fats
include olive oil, avocados and coconut oil.
My split looks like this:
DAY 1 Back & traps
DAY 2 Quads & calves
DAY 3 Shoulders & triceps
DAY 4 Chest & biceps
DAY 5 Back & hamstrings
DAY 6 Shoulders
DAY 7 Arms
CHRIS NGUTA
2017 IFBB Buffalo City Arnold Qualifier,
1st in under 75kg
What, in your opinion, are the most
frustrating things about bodybuilding?
Bodybuilding in SA does not receive
the same recognition as other sporting
codes such as soccer, rugby and cricket.
The only platforms bodybuilders have
are social media channels and Muscle
Evolution magazine. The ongoing struggle
to get sponsorship is also extremely
frustrating. Athletes should be granted
the opportunity to compete wherever they
like without the fear of being banned or
stopped from representing their country
internationally. The most frustrating
issue is the role of politics in the judging
process. In some cases the so-called
unknown athlete is far better than the
golden boy on show day.
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Muscle Evolution
ZIRK
ENGELBRECHT
2017 Elite Athlete Extravaganza,
1st in Elite Junior Body
Building, 23 yrs
How did you get so ripped
for the stage?
When prepping for the inaugural
Elite Athlete Extravaganza my
coach, Drienkie Visagie and I kept
things as simple as possible. I
followed a split where I trained
chest and biceps, quads and
shoulders, back and triceps and
inner thighs, along with glutes
and hamstrings. I trained abs
every day and worked calves
twice a week. I would hit the
weights and then practice
my posing afterwards. I also
performed a fasted cardio session
in the morning while sipping on
high quality BCAAs to prevent
muscle breakdown. Before cardio
I would take L-Carnitine and fat
burners. Other supplements I
used were vitamins and minerals,
along with fatty acids (MCTs)
to keep all organs functioning
properly and to supply my body
with energy. During the last week
I dropped water and carbed up to
get that dry look. I also avoided
simple carbs and too much sugar
before I stepped on stage. M.E