How did you get started with bodybuilding?
I always liked looking after myself and my body and I was very successful in the modelling industry in South Africa so you had to always look good! I had to make a decision whether or not I was going to go full on in the model industry or bodybuilding, so I decided to combine the two and get into fitness modelling which will probably lead me to bodybuilding in the future.
The passion has grown so much and I have already built a huge platform for myself in the industry.
Where does your motivation come from?
I followed a lot of athletes over the years, and there are few very successful athletes that helped me to get where I am today. I also read a lot about bodybuilding and nutrition and one thing I know is that there is so much to learn in this sport, you will learn something new every day. It’s all about results, the more improvements you see the more motivated you get to work even harder to achieve your ultimate goal physique. I believe hard work, perseverance and finding passion will guide you to achieving the things that you dream of. Allow your dreams to become reality by developing a plan of action and tackle it with enthusiasm.
Then allow your enthusiasm and drive to go beyond boiling point, and you will discover talents and powers you never dreamed were yours.
What workout routine has worked best for you?
My workout routine is nothing special really; I am a firm believer in training one body part a day just to give that 100% attention to a specific muscle. I also do change my program every 8 weeks so that my body doesn’t get use to the same routine over and over. I always try to go my heaviest with each set but my main focus is always keeping perfect form. My body responds well when I do 4 sets per muscle group and never more than 10 reps, I also like to end my 4 sets with 1 more set where I burn the muscle until failure with lower weights. My message to you is plain and simple and that is to forget about always wanting to go heavy and just focus on your form as you will gradually get stronger along the way anyway. Patience is your main ingredient in this sport!
Full Routine:
Monday: Chest/Calves
- Flat Bench 4×10
- Incline Bench 4×10
- Incline Fly’s 4×10
- Cable Fly’s 4×10
- Seated Calve Raises 4×30 (superset)
- Standing Calve Raises 4×30
Tuesday: Bicep/Triceps
- Standing Dumbbell Curls 4×10
- Seated Incline Dumbbell Curls 4×10
- Hammer Curls 4×10
- Preacher Curls 4×10
- Cable Pushdowns 4×10
- Cable Rope Pushdowns 4×10
- Incline Skull Crushers 4×10
- Dips 4×10
Wednesday: Shoulders/Abs
- Seated Dumbbell Shoulder Press 4×10
- Seated Lateral Side Raises 4×10
- Standing Barbell Lateral Raises 4×10
- Military Presses 4×10
- Cable Crunches 4×15
- Sit-ups 4×20
- Leg Raises 4×20
Thursday Quads/Calves
- Leg Extensions 7×30 (low weight)
- Squads 4×10 (heavy)
- Leg Press 4×10 (heavy)
- Seated Calve Raises 4×30 (superset)
- Standing Calve Raises 4×30
Friday: Chest /Abs
- Flat Bench 4×10
- Incline Bench 4×10
- Incline Fly’s 4×10
- Cable Fly’s 4×10
- Cable Crunches 4×15
- Sit-ups 4×20
- Leg Raises 4×20
Saturday: Back/Hamstrings
- Lat Pulldowns Wide Grip 4×10
- Lat Pulldowns Close Grip 4×10
- Low Row 4×10
- Deadlifts 4×10
- Lying Leg Curls 4×10 (superset)
- Standing Leg Curls 4×10
- Stiff Legged Deadlift 4×10 (superset)
- Hamstring Curls 4×10
Sunday: Rest Day
- Recovery
If you have to pick only 3 exercises, what would they be and why?
- Incline Chest Press: I believe that this exercise is the only way to get a bigger chest because it builds the upper chest which a lot of people do lack.
- Squats: Because they are the only way to get big/strong legs (quads/hamstrings/glutes).
- Deadlifts: A great mass builder to help build a massive back, strengthen the core, and build bigger hamstrings and traps, what more would you want from one exercise?
What is your diet like?
80% of a good body starts in the kitchen and it took me a few years to learn this. If you don’t diet properly you will never get your physique the way you want it. I always try my best to have more than 6 meals a day and at least 4 shakes.
- Meal 1: Protein Shake, Oats, and 8 Egg Whites
- Meal 2: (Postworkout) Protein Shake
- Meal 3: Rice Cakes with Cottage Cheese and Tuna
- Meal 4: Chicken/Fish or Ostrich with Broccoli/Green Beans and Brown Rice
- Meal 5: Protein Shake, Nuts, Banana or Rice Cakes
- Meal 6: Rice Cakes with Cottage Cheese and Tuna
- Meal 7: Chicken/Fish or Steak with 2 green Vegetables and Brown Rice/Sweet Potato
When trying to cut down do you prefer to use HIIT or just normal cardio?
My body fat is always low and never above 7% to be honest so I don’t really focus a lot on any of the above. Although if I really want to get that dry look (for a photo-shoot or comp) and feel that I need to drop some water then I would do a few mini cardio sessions during the week.
What is your supplementation like?
- Isolated whey
- L-glutamine
- BCAA
- Casein (Slow Release Protein)
- Multivitamin
- Creatine
Favorite Quote?
‘’Desire is the key to motivation, but it’s the determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”
Website: www.jacodebruyn.co.za
