Willem Pretorius

	Full Name: Willem Pretorius Age: 26 Reside: Bloemfontein Occupation: Personal Trainer Where do you train: Quest Gym Off-Season Weight: 122kg In-Season Weight: 97kg Training Since: 2006 Competing Since: 2007 What is your one rep max or heaviest weight on: Bench press: 220kg Leg press: 700kg Barbell curl: 120kg Shoulder press: 140kg Sponsors: Still working towards one.
List 5 or more achievements throughout your career? 2007: IFBB Novice National Championships, Middle Weight 6^th place 2008: WPF Free State Provincials Heavy Weight 1^st place 2008: Free State Provincials Men's Overall 3^rd place 2009: IFBB Novice Provincials Gauteng North, Heavy Weight 1^st place 2009: IFBB Novice Provincials Gauteng North, Men's Overall 1^st place 2009: IFBB Novice National Championships, Heavy Weight 2^nd place 2010: WFF-WBBF Shameen Classic, Heavy Weight 1^st place 2010: WFF- WBBF Shameen Classic, Men's Overall 1^st place Tell us a little about yourself? I am very practical, sensible, realistic and systematic. I am calm, reserved and serious. My approach is consistent, orderly and I value traditions. I am driven by a sense of responsibility. My affinity for the here and now leads me to assume nothing and I take nothing for granted. What is your favourite body part to train? Legs Least favourite body part to train? Forearms What does your training split look like? Monday: Biceps in the morning, triceps in the evening Tuesday: Chest Wednesday: Abs in the morning, back in the evenings Thursday: Legs Friday: Shoulders in the morning, traps and calves Saturday: Arms and calves Sunday: Rest Day
List 5 hints and tips on basic training principles? Focus on lifting more weight over time. Every bodybuilder should be stronger than the average person. Go one rep short of failure in early sets, then train to failure during your last sets. You have to push your muscles past their comfort level in order to see progress. But don't destroy them so that you have to end your workout prematurely. Concentrate on doing the big multi-joint movements. Pay attention to your tempo. By changing the tempo you will increase the time under tension and thus force the muscles to adapt to a different stress. Focus on functional strength. I like to complete various strongman disciplines during my off-season training. List some hints and tips on nutritional principles? Avoid chronic dieting. 95% of the people can't lose weight and keep it off. They haven't mastered the art of training and dieting in seasons or cycles. Take control of your body composition.Bodybuilders need to master this area of their lives! If you slip and fall off the wagon, like all humans do, use your knowledge as a tool to get back to peak condition. Post-workout nutrition: Your post-workout meal should contain a mixture of different types of carbohydrates, such as a high glycaemic carbohydrate like glucose, a medium glycaemic carbohydrate like maltodextrin and a limited amount of a low glycaemic carbohydrate, like fructose.
	What are your favourite supplements to use? Chocolate Whey Protein - VPX Beta Alanine - Supplements SA Nano Vapor - Muscle Tech BCAA Punch - USN Serious Mass - Optimum Nutrition (Off-Season) What are your favourite healthiest meals to eat? Vanilla Cake Batter Nitro Tech with All Bran. Hawaiian stir fry, sushi rice and minced chicken breasts. What are your favourite cheat meals to eat? Home-made pizza. Tea and rusks. Peanut butter, jam and cheese sandwich.
List of things you like to do when you are not training? Swimming. Hiking. Sleeping. Your favourite movie or movies? Lord of the Rings Your favourite magazine or magazines to read? Muscle Evolution Flex International Trade Law Journals List some factors and people that inspired you during your time in this industry? The fact that Marius Dohne turned pro at the age of 28 has been a huge inspiration for me, as I aim to turn pro at the same age. Conrad Nagel, owner of Extreme Body's, who took it all the way from Bloemfontein to Qatar and won bronze at the IFBB World Championships. Chris Boshoff, owner of Quest Gym and trainer, with whom I have walked along this path since day one. If it wasn't for Chris I would have never stepped on stage. What is your favourite quote or philosophy you like to live by? The price of fame is high and some can't pave the way. Sacrifice a lot of yourself in days that go by, and hope the dream does and manifest for the wrong guy. What is your famous last words to say to anyone, on or off stage? If you're not going to be a part of the greatest, you got to be the greatest yourself.