TRAINING
DETAIL IN THE DIET
Bodybuilding is one of the few sports in
which nutrition is as important as training.
While a solid nutritional programme can
make a huge difference for any athlete, it
is absolutely vital for a bodybuilder.
Bossie’s off-season diet totals around
8,000 calories a day, consisting mainly
of oats, eggs, fish, ostrich mince and
basmati rice, sweet potatoes and mixed
vegetables. He would add whey protein
shakes in between his whole-food meals
to get sufficient protein each day to build
BOSSIE’S
DUMBBELL BLITZ
FOR PECS
the muscle mass and strength needed for
success on the stage.
“My diet when I cut for a competition
goes down to 5,500 calories and my
macronutrient ratios would depend entirely
on how I feel and look. I’m meticulous in
my approach to getting the right amount
of protein, carbs and fats to deliver exactly
what my body needs. My coach Gawie Nel
(Nella) has been assisting me for many
years and he knows exactly how to adjust
my diet.”
Just because you’ve been
doing the barbell bench
religiously since your high
school days does not mean
you cannot change it up every
once in a while.
Bossie continuously re-
evaluates his approach to
building a better chest, and he
is the first to admit that the older
he gets the harder it is to stay at
the top of his game.
“Becoming a champ is easy in
comparison with staying on top.
Once you’ve made peace with
the simple fact that it’s not going
to get any easier, you can go a
long way in the sport.”
What this means is when
others slack off on their eating
and training after a show,
Bossie continues with the same
drive and focus. “For me this
is a winning formula for a long
career. I love bodybuilding and I
love being in shape.”
When he started out he
trained chest purely on instinct.
“I moved a ton of weight as
opposed to using different
techniques to hit the muscle
from different angles.”
INCLINE
DUMBBELL PRESS
4 SETS X 12-15 REPS
HOW TO DO IT: Bossie kicks off
his chest blitz with incline dumbbell
presses. “If you neglect the top of the
chest you’ll end up with some form of
man-boobs!” He sets the bench at an
angle of 45 degrees to avoid recruiting
too much of his shoulders when he
targets the upper chest.
“I like dumbbells because one of the
key aspects of hypertrophy is pushing
nutrient-rich blood into the muscles and
dumbbells are perfect for that.” He uses
different techniques to hit the target
muscle. “Dumbbell work is not just about
slamming heavy weight and maxing out.
You need the energy, pump, strength,
focus and endurance to reach the deeper
muscle fibres of the chest – it all has to
be there!”
MUSCLES TARGETED:
Middle & upper chest.
BOSSIE’S HANDY TIP:
Keep your chest up and your
shoulders back. Focus on the
squeeze at the top of
the movement.
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Muscle Evolution