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Full Name: Everett Hand Age: 22 Reside: East London Occupation: Com Student, Personal Trainer Where do you train: Body Culture Off-Season Weight: 115 kg In-Season Weight: 98 kg Training Since: 2004 Competing Since: 2004 What is your one rep max or heaviest weight on: Benchpress: 175kg Leg press: +400kg Barbell curl: 75kg Shoulder press: 120 kg Sponsors: Pro-Nutrition |
| List 5 or more achievements throughout your career? 2006 IFBB Mr Border Junior Champion 2006 6th Mr Universe NAC (GERMANY) 2008 IFBB SA Junior Champion 2008 IFBB Muscle Evolution Grand Prix Junior Champion 2008 IFBB Mr Border Junior Overall Winner 2008 NAC Overall Winner 2008 2nd Mr Universe NAC (GERMANY) January/February 2009 Muscle Evolution front cover |
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Tell us a little about yourself? I'm a self motivated individual who takes all of life’s opportunities. I enjoy my family and my friends around me. Im a coastal boy at heart and enjoy the relaxing lifestyle here in East London. Bodybuilding is a part of who I am. It has brought about the values and beliefs that I so firmly believe in. What is your favourite body part to train? Although I love a good chest workout, they don’t call me “Glutezilla” for nothing. Legs are my passion - the sheer effort it takes and the mental strain it enforces is the very reason I walk through those gym doors! Least favourite body part to train? If I had to pick it would be arms, the pump at times is excruciating. |
| What does your training split look like? I always follow a four day on and one day off principle, as I am a firm believer in instinctive training – It keeps the muscle guessing and stops me from getting bored. Day 1: Chest, biceps and calves Day 2: Back and abs Day 3: Shoulders, triceps and calves Day 4: Legs and abs Day 5: OFF Repeat cycle... List 5 hint and tips on basic training principles? Keep to basic lifts for muscle growth... squats, deadlifts, barbell curl etc Free weights should comprise the majority of your workouts Don’t let the iron control you. Use a weight that allows you to use correct form Always use a full ROM, no half movements for curls, touch your chest when you bench press and do not bounce in the moment Focus more on the eccentric movement of an exercise, for example, with curls control the weight down and don’t allow it to drop to the starting position List 5 hint and tips on nutritional principles? Eat at least five times a day. Your meals should consist of carbohydrates, protein and good fats Keep junk food to a minimum. If you put junk into your body you will get “junk” results... Make use of supplementation, like natural testosterone booster, protein shakes etc. A post-workout shake is vital within a 45 minute window period after training Keep your eating habits exciting, read labels and chose products that are low in fats and don't have added sugars. It will change your “diet” into a “lifestyle” |
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What are your favourite supplements to use? Whey protein Testo Boost Pump Maxx Cell Maxx Arginine What are your favourite healthiest meals to eat? Ostrich mince (Spaghetti Bolognaise) A good braai! What are your favourite cheat meals to eat? Burgers Pastas with extra cheese Pizza List of things you like to do when you are not training? Fishing (although I'm no expert!) Hanging out at the beach Having braais with friends Clubbing, from time to time Going away for weekends |
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Your favourite movie or movies? Your favourite magazine or magazines to read? |
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