TRAINING
ETCH IN
DETAIL, GET
VEINS POPPING
AND INDUCE
MASSIVE
PUMPS!
LOCKED
& LOADED
I
T’S REFRESHING TO SEE A YOUNG, AMATEUR
BODYBUILDER OF MORNÉ VAN DEN BERG’S CALIBRE
MAKING SUCH MONUMENTAL GAINS IN THE SPORT OF
BODYBUILDING. Morné, who recently came 2nd in the under
80kg bodybuilding division at the Arnold Classic Africa, has improved in
leaps and bounds, and showed on stage that he’s definitely got a lock
on arm development.
However, he is far from satisfied: “As long as I keep the rest of my
physique proportionate, it can’t hurt to get my guns even larger.”
With such great guns, who are we to argue?
BI ALL MEANS NECESSARY
There’s a reason for everything in
Morné’s arm training arsenal. He
doesn’t simply throw exercises together,
but follows the Y3T training concept
of stimulating and building while
simultaneously recuperating and avoiding
40
Muscle Evolution
injury. He typically throws in super and
giant sets every third week to shock his
arms. He usually chooses three to four
exercises each for biceps and triceps and
performs reps anywhere from 8, 12 to 20
or even 30 reps.
PREACHER
DUMBBELL CURLS
Morné prefers starting his
bicep routine with preacher
dumbbell curls. “I love starting
with an isolation movement like
preachers because I get an
awesome pump. One light set
is usually sufficient enough to
warm up my elbows.” Morné
keeps his body firmly against
the bench to force his biceps
to do all the work. “I want to
put as much stress as I can
directly onto my biceps.” Every
other week he would perform
preacher curls with a cambered
bar (EZ bar).
“I love to isolate the muscle,
especially on arm day. My focus
is always to work the target
muscle and not to allow any
assistance from neighbouring
muscle groups. The most
valuable lesson I have learned
about training arms is the mind-
muscle connection. Another
important component of arm
training is to keep working the
muscle and to force more blood
and oxygen into it. The more
blood and oxygen you have in
the muscle the greater is the
potential for growth, as long as
the muscle stays under constant
tension with proper form and
technique.”