Jaco De Bruyn Aesthetic Fitness Model Interview

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  • Age:

    33
  • Height:

    183cm
  • Chosen Sport:

    Bodybuilding
  • Years Training:

    10
  • Off-Season Weight:

    97KG
  • Competition Weight:

    88KG
  • Competition Records:

     

    2009
    • Mr South Africa 2nd Place
    • Mr South Africa Model of The Year
    • Heat Magazine Manwatch Winner
    2010
    • Mr.World Competitor
    • Heat Magazine Hot 100 Sexiest Celebrities Worldwide 6th Place
    • Heat Magazine Hot 100 Sexiest Celebrities South Africa 2nd Place
    2011
    • Mr. Physique South Africa 1st Place
    2012
    • BBSA Mr. Physique South Africa 1st Place
    • Fitness SA Mr. Physique South Africa 2nd Place
  • Training Information:

    How much time do you spend training per day?

    No longer than 80 minutes.

    What is your current training split?

    Monday Tuesday Wednesday Thursday Friday Saturday
    Hamstrings/ Middle Lower Back/ Calves Upper Back/ Triceps/ Calves Chest Mass/ Biceps Quads/ Hamstrings Volume Biceps/ Triceps/ Chest Volume Shoulder/ Traps
    Upper Back/ Triceps/ Calves
    Dead Lifts  2 x Warm Up Sets. 5 x 5 Reps
    Chin Ups

    2 x 8-10 Reps

    (Mind muscle connection in lats, not arms.)

    Pull-Downs Alternated Grip

    3 x 8-10 Reps

    (Like deadlifts alternated grip, really focus on lat pulling.)

    Seated Rows V-Grip

    3 x 8-10 Reps

    (Place a dumbbell on seat. Sit on top of dumbbell. While using your lats and middle traps pull and squeeze.)

    Dumbbell or T-Bar Rows

    3 x 8-10 Reps

    (On slight incline. Dumbbell pointed down.)

    Long Bar Standing Cable Pull Overs 7x Sets, Increase weight by 5lbs and 1 rep for each set. Rest only 30-45 sec for 5 sets. Last 2 sets are drop sets.
    Dual Dumbbell Kick Backs/Reverse Press  3 x 8-10 Reps Super-Set
    Decline French Press  2 x 8-10 Reps
    Standing Calves 10-15 x Sets. Go to failure 30+ Reps Heavy Full Contraction
    Chest Mass/ Biceps
    Incline Press

    3 x Warm Up Sets. 5 x 5-8 Reps

    (Can be done with smith, barbell or dumbbell. With smith or dumbbells, set bench 1-2 notches lower then normal.)

    Incline Flyes

    3 x 10-12 Reps

    (Set bench 2 notches above flat.)

    Decline Pull Overs 

    2 x Sets to Failure

    (Flexing the chest harder and harder each rep. Flex the elbow in slightly at the top like doing a most muscular.)

    Incline Smith Lock Outs

    3 x 6-8 Reps

    (In cage lower safeties so the bar can touch your chest. Rest 1-2 sec then power up.)

    Cable or Pec-Dec

    7 x Sets

    Increase weight by 5lbs and 1 rep each set. Rest only 30-45 secs for first 5 sets. Last 2 sets are drop sets.

    Incline Curls/Pin Wheel Curls*

    3 x 8-10 Reps (Super-Set)

    *Like hammer but across the front of the body

    Laying Short Bar Cable Curls

    3 x 8-10 Reps

    (At cable station lay down face up on bench. Grasp bar and pull down over head. Keep elbow in and squeeze at bottom. Its like doing a reverse french press.)

    Hamstrings/ Middle Lower Back/ Calves

    Lying Curls/Leg Extension

     5 x 10-12 Super-Set
    Seated Calve Raises

    10-15 x 30+ Reps

    Heavy Full Contraction (Every Set to Failure)

    Single Leg High Heel Press

    4 x 15 Reps

    (Heels high on leg press. Slide down in the seat so you are almost vertical. Feet just shoulder width apart. Slowly lower weight to get a good stretch at bottom then explode up using your hamstrings and glutes. Place your hands on hamstrings to help mind-muscle connection.)

    Bent Knee Stiff-Legged Dead-Lifts 3 x 6-8 Reps
    Kick Backs 3 x 8-10 Reps
    Standing High Cable Pull-Downs

    3 x 8-10 Reps

    (Using V-grips or 2 handles on same link. Pull in a downward angle flexing the middle lower lats and erectors.)

    Rack Pulls

    4 x 8-10 Reps

    (Place the safety just below the knees, flex glutes and lower back.)

    Seated Hamstrings

    7 x Sets

    Increase weight by 5-10lbs and 1 rep rest only 30-45 secs for first 5 sets. Last 2 sets are drop sets.

    Walking Lunges Tri-Set with Add/Abduction

    3 x 10-12 Reps Super-Set

    (Place bar across chest rather then behind neck. Keep abs tight flexing glutes and hamstrings as you walk. When on abduction seat on end of seat and use the outer thigh and glutes to really push like your trying to stand up.)

    Shoulders/ Traps
    Smith Machine Shoulder Press

    2 x Warm Up sets, 4 x 8-10 Reps

    (Last 2 sets drop sets)

    Front Raises/Dumbbell Lateral Raises/Dumbbell Bent-over Flies/Dumbbell Plate Front Raises(Steering Wheel)/Cable Side Laterals/Cable Rope High Pulls HELL! 6 x 6 x 6 (6 exercises, 6sets, 6reps +) little to no rest between exercise 30-45sec rest between sets.
    Behind the Back Shrugs  3 x 8-10 Reps
    Dumbbell Shrugs

     3 x 8-10 Reps

    (Facing incline bench just 2 notches from 90 degree angle flexing traps squeeze and stretch.)

    Bent Over Rope Front Raise

    2 x Sets to Failure

    (Straddling cable bend over grasping the rope ends. Proceed to raise like front raise but flare elbows out and squeeze the traps and rear deltoids.)

    Biceps / Triceps/ Chest Volume
    Alternate Dumbbell curls/Bench Dips Weighted 3 x 8-10 Reps
    Dumbbell or Cable Concentration Curls/Overhead Dumbbell Press 3 x 8-10 Reps
    Preacher Curls/Floor Close Grip Press 3 x 8-10 Reps
    Cable Cross Over

    3 x 15 Reps

    (Place cable just above shoulder height. Bring cable handles across upper chest plane.)

    Dumbbell Press

    3 x 8-10 Reps

    (1 notch up from bottom. Keep dumbbells slightly turned in.)

    Decline Around the World Flyes

    3 x 8-10 Reps

    (On decline slightly lower dumbbells over head. Then fly out and scoop up flexing lower chest. Back to start and repeat.)

    Quads/ Light Hamstrings Volume
    Squats

    2 x Warm Up Sets, 5 x 5 Reps

    (Can do front or back squats)

    Leg Extension/Hamstrings Curls   5 x 10-12 Reps (Super-Set)
    Reverse Hack Squats

    3 x 10-12 Reps

    (Facing hack machine. Feet stance outside machine seat back like seating in chair go as low as possible. After doing 10-12 reps. Lower weight place legs inside shoulder width and repeat.)

    3-3-3 Leg Press

    3 Sets

    (Start with feet inside shoulder with for 10 - 12 reps. Then shoulder width, then wide width.)

    Walking Lunges Tri-set with Add/Abduction

    3 x 10-12 Reps

    (Place bar across chest rather then behind back. Keep abs tight flexing glutes and hamstrings as you walk. When on abduction seat on end of seat and use the outer thigh and glutes to really push like you're trying to stand up.)

    Regular Leg Extension 7 Sets - Increase weight by 5lbs and 1 rep each set. Rest only 30 -45 secs for 5 sets up. Last 2 sets are drop sets.

    What are your maximum bench press, squat and deadlift weights?

    Bench press: 140kg

    Squat: 180kg

    Deadlift: 120kg

    What type of cardio do you find most effective when trying to lose bodyfat?

    I think any cardio is effective if you keep your heart rate above a certain level.

    What are your 3 favourite exercises and why?

    Incline chest press, squats and deadlifts. I just believe these 3 form the base of an aesthetic physique.

    What are your 3 least favourite exercises and why?

    Tricep pushdown because it always feels like im doing it wrong (although I know its just my mind playing tricks on me), shrugs and standing leg curls (I just find them difficult to do).

    How many hours do you sleep each night?

    7 hours

    Are there any unique training tips you use that you would like to share with us?

    I never train heavy, I focus more on my form and full reps.

  • Dieting/Supplementation Information:

    Do you bulk and cut? Or stay lean all year round?

    I always try and stay lean and never go above 10% body fat. I find that because I stay lean when I actually start preparing for a show I don’t have that unnecessary stress that I am running out of time.

    What does your typical meal plan look like?

    Meal 1: 4 Weetbix with water & canderel
    Meal 2: 10 Eggs (9 Whites & 1 Whole), oats & a scoop of whey protein
    Meal 3: 350g-400g of steamed hake, 1 cup of brown rice, 1 cup of sweet potato and pineapple slices
    Meal 4: 300g of steamed hake and 1 cup of broccoli 
    Meal 5: Whey protein shake
    Meal 6: 350g-400g of steamed hake, 1 cup of brown rice and pineapple slices
    Meal 7: Whey protein shake with maltodextrin & nuts
    Meal 8: 500g grilled ostrich with green vegetables
    Meal 9: Casein protein shake with maltodextrin (before bed)

    When you diet, do you cut carbs completely out of your diet? Or do you taper them down?

    I never really cut out my carbs completely I just keep them low when I prep for shows.

    Tell us about your most challenging experience while dieting and how did you overcome it?

    Honestly it's hard and there's no beating around the bush when it comes to dieting. It is the most challenging thing I have ever done and you need to have a strong mind, if not, you will fail. The good thing is, it becomes easier with experience.

    What is your favourite clean meal

    Steak and potato

    What is your favourite cheat meal

    Sushi

    What are your 3 favourite supplements and why?

    My favourites would be my whey protein, BCAAs and glyco-maize. These are the 3 fundamentals when it comes to supplementation.

     

  • Personal Information:

    What led you to your chosen sport?

    Never in a million years did I think I would be so successful in this sport, it was purely a hobby and I love to train and stay healthy. One year I just decided that I wanted to compete and I won my very first show. After that there was no stopping me.

    Where do you see yourself in 5 years?

    Wow! 5 years is a very long time from now, but my next goal is to compete on an international stage. I’m doing WBFF world championships 2013 in Las Vegas for my Pro-Card. This would be the ultimate for me. It’s a work in progress but I have achieved everything that I have put my mind to so far in this sport.

    Who are your role models and why?

    I think everyone that is successful in this sport inspires me, because I know what hard work and dedication goes into building a good physique.

    What are the 3 words that best describe you?

    I live by the 3 D’s – dedication, discipline and determination.

    How do you manage the balance in your life and find time for everything?

    This is a very selfish sport and you need to find that balance where you spend equally enough time with family and friends as what you spend in the gym. Haters will hate because of what you do to try and achieve your goals, and they will hate even more if they see you have that balance between the things you love – lifting and support. 

    Also, every sport has its injuries; it’s always good to listen to your body. Remember you need to rest as well. If you train when injured the chances are that you will make it worse and that could be the end of your lifting for good. I’d rather take a break and recover. Growth happens when you rest and you have years of training so there is more than enough time to get back after a good recovery. 

    Do you have a quote that you live by?

    I always say: "who needs motivation when you love something?"

    What is your favourite sport outside of your chosen sport and why?

    I was a runner when I was younger and was also very successful in that sport. I think that is where my determination and mind strength comes from.

    Is there anything else you would like to leave us with?

    I don’t think a lot of my fans know that I’m a family man. I have a beautiful wife and I’m a father of a beautiful 2 year old boy. They are my pride and joy. I think I’m a good example to most people to have that necessary balance in life.

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