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Full Name: Bruce Namhing Age: 29 Reside: Orange Grove, Johannesburg Occupation: Personal Trainer Where do you train: Morningside Virgin Active Off-Season Weight: 95kgs to 97kgs In-Season Weight: 88kgs Training Since: 2000 Competing Since: 2002 What is your one rep max or heaviest weight on: I don't really know my one rep max. I normally train reps, so this is my max on 10 reps. Benchpress: 150kg Leg press: 250kg Barbell curl: 80kg Shoulder press: 55 kg Sponsors: SSN (Scientific Sports Nutrition) |
| List 5 or more achievements throughout your career? My first show was one of my first achievements, just getting past all the dieting and getting on stage. 2007 was when my body really started to change. I got 3rd place at Gauteng provisionals, but I didn't place that year at SAs as I got sick. 2008 was a great year as I got into the best shape of my life, I won overall at Gauteng provincials and placed 2nd at SAs. 2009 I made good gains with my body and got a great article in Muscle Evolution. I competed in a category up from 2008 and won at Gauteng provincials again, and placed 4th at SAs. I also got sponsored by the best supplement company in the country, SSN. It’s an honour to be a part of such a great team. |
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Tell us a little about yourself? My number one love is training and competing - pushing my body and mind to the limit. Always trying to better myself in mind, body and spirit, as well as helping other people, as I'm a personal trainer. I love animals, I wish I could help them all. I guess at heart I'm a big softy. What is your favourite body part to train? I don't really have a favourite body part to train. The main thing is I must be sweating, burning and hurting during training. Least favourite body part to train? Arms, but I don't really know why. |
| What does your training split look like? Monday: Back, biceps and calves. Tuesday: Chest and triceps. Wednesday: Legs. Thursday: Shoulders. Friday morning: Biceps, triceps and calves. Afternoon: Pilates (something new I'm trying) Saturday: Hamstrings and calves. Sunday: Rest. List 5 hint and tips on basic training principles? With training I believe it’s not about weights, it’s how you stimulate the muscle. Go for max pump, because when you pump muscles to the max you stretch the fascia around the muscle and that creates more space for growth. Training body parts that need more development should be trained hard more than once a week. That will definitely get them up to speed. I keep changing my training programme every week. Keep an mind open. List 5 hint and tips on nutritional principles? Eat at least 6 meals a day. I eat 4g of protein per kg of body weight. Eat at least 5 portions of vegetables a day. Drink amino acids and fast absorbing carbs during training. (SSN Cytomaize and SSN BCAA) |
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What are your favourite supplements to use? I use the SSN range: SPS whey protein SSN Glutamine SSN Cytomaize SSN ZMA SPS Hardcore Creatine SSN Multivit SSN BCAA SPS What are your favourite healthiest meals to eat? My breakfast: I scramble rice, egg whites cinnamon, sweetener and half a green apple. What are your favourite cheat meals to eat? Sushi List of things you like to do when you are not training? Watching movies. Relaxing with my girlfriend Your favourite movie or movies? Avatar |
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Your favourite magazine or magazines to read? List some factors and people that inspired you during your time in this industry? |