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Full Name: Hennie Kotze
Age: 37
Reside: Pretoria
Occupation: Specialist trainer
Where do you train: In my own personal training studio Body Guru in Montana, Pretoria
Off-Season Weight: 98 – 100kg
In-Season Weight: 95kg
Training Since: 1998
Competing Since: 1999
What is your one rep max or heaviest weight on:
For 8 reps in 4 sets I lift the following:
Benchpress: 210kg
Leg press: +/- 450 - 500kg
Barbell curl: 60kgShoulder press: +/- 100 - 110kg
Sponsors: SSN

List 5 or more achievements throughout your career?
1st place IFBB Middleweight and overalls – Gauteng North - 2003
1st place IFBB Light Heavy and second to Shameen Adams in the overalls in 2005
17th IFBB World Amateur Championships Shanghai – China 2005.
1st place IFBB Light Heavy and second to Arthur Baron in the overalls - 2007
13th place IFBB World Amateur Championships – Jehu - Korea
IFBB Mr SA 2009 title, as well as 11th place in the Heavyweight line up at IFBB World Amateur Championships – Doha - Qatar

Tell us a little about yourself?
I grew up in Pretoria.
I did a three year diploma in Environmental Health at the Technikon of Pretoria.
I was a Qualified Occupational Hygienist for the South African National Defense Force for 8 years. I left the Defense force in 2007 and made my passion – bodybuilding my career.
I qualified as a specialist trainer and nutritional consultant and opened my own personal training studio – Body Guru in Montana Pretoria.
I’ve been competing since 1999, working myself up through the divisions up to a heavyweight.
I’ve been married for 12 years with my wife Ilse and we have a little boy – Lucan who is 13 months old. He is a blessing and my pride and Joy.
I am sponsored by, according to me, one of the best and fastest growing supplement companies - SSN.

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What is your favourite body part to train?
I believe it’s a blessing and a privilege to train, as there are a lot of people who are unable to train due to various disadvantages. So I like training every body part but I enjoy training chest the most.

Least favourite body part to train?
The toughest body part to train for me is hamstrings.


What does your training split look like?
It varies but it generally looks like:
Day 1 – Quads
Day 2 - Chest
Day 3 – Back and traps
Day 4 - Shoulders and rear deltoids
Day 5 – Biceps and triceps
Day 6 - Hamstrings
I alternate abs and calves every other day

List 5 hints and tips on basic training principles?

  1. Train as heavy as possible, keeping good form and safety in mind.
  2. Stick with basic compound movements to add quality size.
  3. Train with as much intensity as possible – your workout should not become a tea party.
  4. There is a saying that everything works, but nothing works for long. Change your programs every 6 – 8 weeks and incorporate different training principles into your workout, like giant sets, supersets, rest/pause etc.
  5. Be consistent and disciplined.
  6. Take breaks of 3 – 5 days from training every 8 weeks.

List 5 hints and tips on nutritional principles?
  1. Consume 2 – 2,5g of protein per kg mass and make use of different protein sources.
  2. Consume 3 – 3,5g of carbs per kg mass and make use of low GI carbs.
  3. Build in cheat meals over weekends, as this will motivate you to stick to your meal plan for the following week.
  4. Make use of quality proven supplements to assist you in reaching your goals.
  5. Stay consistent and disciplined with your diet.

What are your favourite supplements to use?
A whey protein like SSN Whey protein when I wake up and during the day with my meals.
Pre workout - Creablast from SSN or Trigger from SPS with added BCAA’s, Creatine and glutamine from SSN.
Post workout – Combination of Cytoguard and Cytomaize from SSN or SPS Aftershock with added BCAA’s, Creatine and glutamine from SSN.
A mass protein like SSN Anabolic muscle builder or SPS Mass Fuel.
A slow release protein like Pure protein from SPS with SSN’s ZMA before bed.

What are your favourite healthiest meals to eat?
Fillet steak with rice and veggies.
Oats or Pro-Nutro with chocolate flavored SSN whey protein.

What are your favourite cheat meals to eat?
Oven roasted T-bone with garlic and olive oil.
Lamb chops – lots of them with mieliepap.
Ice cream – Royal Danish.
List of things you like to do when you are not training?
Spending time with my wife and boy.
Spending time in shopping malls and coffee shops.
Bow hunting.
Watching movies.
There is nothing as good as a nice afternoon nap during weekends.

Your favourite movie or movies?
The last Samurai and Troy

Your favourite magazine or magazines to read?
Muscle Evolution
Flex
Weg – outdoor magazine		 RWP_0543
List some factors and people that inspired you during your time in this industry?
Hennie Hurter who introduced me to bodybuilding in 1997.
Herman du Plessis who were my whip when I prepared for competition.
Flex Wheeler for his inspiration and pleasant physique.
Shameen Adams, for always bringing the best conditioned physique to the stage.
My best friend James Moorcroft for always being by my side since 2001.
Last but not the least my family. My wife for coping with me when I prepared for competitions. And one of my biggest supporters; my mother-in-law who passed away in 2008. I sorely miss her shouting in the crowd.

What is your favourite quote or philosophy you like to live by?
Don’t let your dreams be clouded. Aim your sights high and reach for the sky.

What is your famous last word to say to anyone, on or off stage?
Be disciplined. Focus on yourself and not on anybody else, as you have no control over what they do.