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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