World Physique

Interviewed by: Tammy Renee'

Heinrich is 33 years old, lives in Kraaifontein, Western Cape, South Africa, is sponsored by Kusasa Commodities and abcnutrition.co.za, and just won the WPF Mr. Universe 2009. 2009 was Heinrich’s most successful year ever. After a real slow start to the competition season, he really got his act together and ended up as WPF Mr. Universe 2009. Out of 6 shows, he won 4 overall titles. He really came back well and he is looking forward with new found confidence to 2010.

He listened to a lot of his fellow athletes and supporters on what he needed to do to better his physique. He’s coming back even stronger in 2010 and will take the world by storm.

His ultimate goal for 2010, obviously, is to come to the IFBB World’s in America and do well here. He is aiming for a minimum top 6 place at IFBB World’s. He has received some invitations to do some shows here in America and he would like to take up the opportunity to compete here. His biggest dream is ultimately to become an American IFBB Pro, but for him to achieve that, he needs to compete overseas, in America. So, watch out, some new competition will be arriving soon!

WP: Hey Heinrich! Let's begin with you telling our readers a little about yourself.

HV: I’m a bodybuilder from sunny South Africa. My bodybuilding "career" started when I was born some 32 years ago. I’m the middle child of three with a younger and older sister.

I regard myself as a typical introvert as I like to keep myself to myself. Not much can bother me and I like to focus on the task ahead. I’m a real extrovert in the gym however. This is the time when I go to work and where I can let my training and muscles do the talking.

WP: What have been the stepping stones to get where you are today?

HV: I started to do weight training when I was about 22. I only started so that I could keep myself in good shape and to tone my body. I never thought of myself as a bodybuilder or that I would ever compete in shows.

I started to go to the gym with some friends who were into bodybuilding and they taught me the basic principles. I learnt how to feel the muscle work and not just to move the weight. They also taught me the fundamental rep schemes and workout variations such as training splits. Not only did they teach me about how to train but they were also able to teach me through the mistakes that they themselves had made. Furthermore they taught me how to avoid injury in the gym, nutrition and about the tremendous sacrifices one has to make to get to the top in this sport.

I started entering competitions after my friends started to encourage me. I think they could see the positive effects the weight training was having on me and how well my body was responding.

WP: What has it been like to maintain your physique? Have you done anything different lately?

HV: I haven’t changed my gym routine very much over the years. The main change is that I don’t squat so much anymore and, since I stopped, my waist has become much thinner.

I do a lot more super-sets these days which enables me to perform sets with higher reps. I obviously keep my intensity very high and my weights very heavy but with these added supersets I’m able to perform certain sets with higher reps. My actual style of training and my choice in equipment doesn’t really change mainly because I believe I know what works for me.

I do a lot more super-sets when preparing for a show. Other than that my training is pretty much the same, apart from the fact that I focus more on straight, heavy sets off-season.

The diet that I follow for on/off-season basically stays the same. In some cases I will make some changes and I generally believe that my body reacts well to this. I decided to stay very lean this year and to gain good quality muscle whilst improving on some of my weaker areas.

It’s also important to use good supplements. I used to always use supplements from a local South African company. They worked well for me until I started using products from overseas. I currently have sponsorship with Kusasa Commodities and ABC Nutrition and have been using BSN, Optimum Nutrition, VPX and MuscleTech for about eleven months now. I can honestly say that they’re super products and I’ve since made some massive gains.

WP: Tell me more about the competitions you have been in.

HV: I’m very serious when it comes to competing but I’m also very selective. I don’t like to do too many shows in a year as I believe that I should be in the best shape I can possibly be in before I put one foot on stage. I don’t compete just for the sake of competing.

I take my preparation and diet very seriously. I pay a lot of attention to detail and practice my posing a lot to sharpen these skills. I also try to get “posing fit” which gives me the edge over my opponents.

I always ensure that my tanning is done neatly and evenly. I only have one person who I trust with this. We apply the first layer of tan the night before the show and the final layer on the actual day.

WP: You are planning to compete in the future?

HV: I’m definitely competing this year! I’ve set out the following goals for myself this year:

Short term: My short term goal is to compete and to do really well. I worked really hard during the off season to improve on my weaker areas and I’m keen to show the judges the big improvements I’ve made. I just won the IFBB & WPF Overall South African titles. The IFBB South African Overall title is the one title that has so far evaded me and I am pleased to claim it for myself. I would also like do go to IFBB World’s this coming year and get a minimum top 6 placing.

Long term: I would like to increase my overall size, get my waist thinner and to fill out my back and lats more over the next year. I would also like to do some overseas shows. My biggest dream is to become a pro but this will have to remain a long term goal until I can get a lucky break somewhere.

WP: What other sports or activities did or do you enjoy?

HV: I’m not taking part in any other sports. Sometimes I’ll do a Strongman event but not very often. I’m too concerned that I’ll end up with an injury which would keep me out of important bodybuilding events.

I enjoy watching rugby and cricket.

WP: What has bodybuilding competitions taught you thus far?

HV: I believe that bodybuilding taught me discipline! Bodybuilding is a lifestyle on its own and if you want to become a successful bodybuilder you must stick to this lifestyle. Bodybuilding does not rule my life but I will always eat healthily and look after myself. I don't drink or smoke. It’s always important to remember that you’ll get out of life what you put into it. I believe in hard work. No pain, no gain! I truly believe in the saying that bodybuilding is a lifestyle. Stay focused on the task at hand. You can only fail yourself if you don't stick it out.

WP: What was the hardest thing for you to overcome when you first started?

HV: I realized soon enough that to go to the gym and to take part in competitions is not just fun and games. You must be dedicated and see the big picture. Every step from the training, the pre-show preparation through to going on stage, forms an integral part of the process to becoming a successful bodybuilder. If you neglect any one of these you will ultimately fail.

WP: What was the hardest thing you had to deal with when it came to your diet?

HV: I would say that my current diet is not that bad. The only time I really suffer is during the final week before a competition. That’s the toughest time for me. It’s then that I really miss the sugar and salt intake, and the chicken starts to get really difficult to get down. I’m also very tired at that point and it is certainly difficult for me to maintain my focus.

WP: What are the key factors that dictate the way you train today?

HV: My training routine hasn’t really changed much. It’s basically stayed the same since I started. The only thing that I’m doing differently at the moment is to focus on my weak areas. I’ve been concentrating on these body parts a lot more recently. I’m also more willing to try different things but I’m also putting all my trust in my gym partner to insure that I don’t pick up unnecessary injuries.

WP: How has your training changed over the years?

HV: I do a lot more super-sets these days which enables me to perform sets with higher reps. I obviously keep my intensity very high and my weights very heavy, but with added supersets I’m able to perform certain sets with high reps. My actual style of training and my choice in equipment doesn’t really change because I believe that I know what works for me. For the last couple of months I’ve also stopped doing squats. I do a lot more supersets when preparing for a show. Other than that my training is pretty much the same apart from the fact that I focus more on straight, heavy sets off-season.

WP: I know you have a long list, but give them to me. What titles/accomplishments have you thus far? Tell me about them.

HV: I have won many titles over the years that I have competed. The most memorable ones are the 2005 South African Heavyweight Title and the Overall Title at the Muscle Evolution Grand Prix in 2007. It was also a big honor for me to be chosen for the IFBB SA Team and to then take part in the 2005 IFBB World Championships!

2009 - WPF World Bodybuilding Championships
Overall Champion - Mr. Universe

1st place - Super Heavyweight
2009 - WPF South African Bodybuilding Championships

Overall Champion - Mr. South Africa
1st place - Super Heavyweight
Chosen for the WPF South African Team for the WPF World Bodybuilding Championships in Campobasso, Italy.

2009 - Night of Champions
Overall Champion
1st place - Senior Men Over 90kg

2009 - WPF Western Province Bodybuilding Championships
Overall Champion
1st place - Super Heavyweight

2009 - IFBB South African Bodybuilding Championships
3rd place - Super Heavyweight

2009 - IFBB Western Province Bodybuilding Championships
1st place - Heavyweight

2008 IFBB Muscle Evolution Grand Prix
2007 IFBB South African Bodybuilding Championships
2nd place - Super Heavyweight
Chosen for the IFBB South African Team for the IFBB Word Bodybuilding Championships in Jeju, South Korea (did not go due to injury).

2007 IFBB Western Province Bodybuilding Championships
IFBB Overall Western Province Bodybuilding Champion
1st place - Heavyweight

2007 IFBB Muscle Evolution Grand Prix
IFBB Muscle Evolution Grand Prix Overall Champion
1st place - Senior Men Over 90kg


2007 IFBB Muscle Evolution Grand Prix Qualifier
1st place - Senior Men Over 90kg
No Overall Line-up

2006 Took off

2005 IFBB South African Bodybuilding Championships
1st place - Heavyweight

Chosen for the IFBB South African Team for the IFBB Word Bodybuilding Championships in Shangai, China.

2005 IFBB Western Province Bodybuilding Championships
IFBB Overall Western Province Bodybuilding Champion
1st place - Heavyweight

2005 IFBB Muscle Mania
IFBB Overall Muscle Mania Champion
1st place - Heavyweight

2004 IFBB South African Bodybuilding Championships
2nd place - Heavyweight

2004 IFBB Western Province Bodybuilding Championships
IFBB Overall Western Province Bodybuilding Champion
1st place - Heavyweight

2003 Took off

2002 IFBB South African Bodybuilding Championships
2nd place - Heavyweight


2002 IFBB Western Province Bodybuilding Championships
IFBB Overall Western Province Bodybuilding Champion
1st place - Heavyweight

2002 IFBB Muscle Mania
1st place - Heavyweight
2nd place overall


2001 - Took off

2000 IFBB South African Bodybuilding Championships
4th place - Light-Heavyweight

2000 IFBB Western Province Bodybuilding Championships
1st place - Light-Heavyweight

2000 IFBB Club Mykonos Bodybuilding Championships
2nd place - Middle Weight

WP: That is an amazing list! Wow! Where do you see your career and life in 10 years from now?

HV: I’m going to give it my all to be an IFBB Pro. This is my dream and I’m going all out to reach it. At some stage I would also like to get involved in relevant business ventures. I would also like to get involved more with younger people and to help groom them to be the best at what they would like to be in life.

WP: I bet everyone is wondering what type of supplements you take. Can you tell me?

HV: Sure! I take the following:

BSN Endorush Drinks
BSN NO-Xplode
BSN True Mass
BSN Syntha-6
BSN Volumaize
BSN Nitrix
Optimum 100% Whey Protein
Optimum Glutamine 1000 Caps
Optimum Amino 2222
Optimum Serious Mass
VPX NO Shotgun
VPX NO-SyntheSize
MuscleTech Leukic Hardcore

WP: What do you consider to be important in life and why?

HV: I believe hard work and dedication is very important in life. What you put into life is what you’ll get back. I always try to live my life in a way that I can be a good example to younger people. We must remember that the youth of today are the leaders of tomorrow!

WP: How have you changed over the past few years when it comes to thinking, actions, and life in general?

HV: I didn’t change anything special. I was brought up in a strict Christian home where I was taught strong values and to respect others, especially your elders and family. As I’ve previously said I always try to live my life in a way that I can be a good example to younger people.

WP: You are such a massive guy! What are your stats?

HV: Height: 5'70’"
Off-season weight: 277 lbs.
Contest weight: 231 lbs. Arms: 21.5"
Chest: 52"
Waist: 38"
Legs: 29.5"
Calves: 19"
Neck: 19"

WP: Any shout outs?

HV: I would just like to say a big “hello” to everybody that plays a part in my life; my friends, family members, my gym partner and sponsor. Thanks so much for everything that you guys are doing to make my life easier and to help make my bodybuilding career successful. Without you guys nothing would have been possible for me.

Also, a very big thank you to Shane Neal, owner of ABC Nutrition abcnutrition.co.za and Kusasa Commodities. Since I’ve signed an exclusive sponsorship deal with him my career is on the rise and is heading in the right direction.

WP: Give me an example of your workout.

HV: At the moment, I train Mondays to Sundays for an hour each day, with Saturday as my rest day.


Monday: Calves and Back
Calves:
Standing calves raises
Seated calves raises
Hack squat raises
4 sets for 8-15 reps

Back:
Chins - 4 sets - 8-10 reps
Pull downs - 4 sets - 8-12 reps
Seated rows - 4 sets 8-12 reps
Dumbbell rows - 4 sets 8-10 reps
Machine rows - 4 sets 8-10 reps
(for the last 4 exercises, increase weight each set)

Tuesday
Chest:
Flat bench - 2 warm up sets
4 working sets (increase weight each time)
Incline dumbbell press - 4 sets 10-12 reps
Flat flies - 4 sets 8-12 reps
Incline flies 3 sets 8-12 reps
Machine press 4 sets 8-12 sets

Wednesday
Quads:
Leg extensions
2 warm up sets - 20 reps
5 working sets 12-15 reps (full stack)
Squats - 5 sets 8-12 reps (increase weight till 6 plates a side)
Leg press - 4 sets 8-12 reps (full rack - 17 20kg plates a side)
Lunges - 4 sets 12 reps (dumbbell in hand)

Thursday
Shoulders:
Chins - 3 sets 10 reps
Seated dumbbell press 2 warm up set
4 sets with 55-65kg dumbbells
Standing side raises - 4 sets 10-14 reps
Standing cables raises - 4 sets 10- 12 reps
Standing front raises - 4 sets 10-12reps
Seated back rows- (back delts)

Friday
Calves:
Same as Monday
Biceps:
Standing straight bar curls
2 warm up sets
4 working sets - 8-12 reps with 60kg bar
Seated D/B curls - 4 sets 10-12 reps 25kg D/B
One arm preacher curl - 4 sets 8-14 reps
Concentration curls - 4 sets 8-12 reps


Saturday- Rest Day

Sunday AM
Hamstrings:
Lying leg curls
2 warm up sets
4 working sets
Stiff leg dead lift - 4 sets 10-14 reps (increase weight each time)
One leg curls - 4 sets 12-15 reps
Seated hamstring curls - 4 sets 12-15 reps
PM
Triceps:
Push downs
3 warm up sets
4 working sets - 8-15 reps full stack
Skull crushers - 4 sets 8-12 reps with EZ bar 65-90KG
Close grip press - 4 sets 12-15 reps
One arm push downs or weighted dips.

WP: I'm wore out just by listening to your workout! No wonder why you're so massive! Give me an example of your diet. What do you normally eat each day?

HV: This is my current off-season diet. I pretty much eat the same foods at the same time everyday unless I decide to change things around a bit.

07h00 - Meal 1 - Breakfast - Oats and 1 protein shake

09h30 - Meal 2 - 2 Cups of rice and 2 cans of tuna

12h00 - Meal 3 - Lunch - 3 Chicken breasts with 2 cups of rice or brown bread

14h30 - Meal 4 - Protein shake

17h00 - Meal 5 - Supper - 3 Chicken breasts with 2 cups of rice or brown bread

17h30 - Go to gym to train for 1 hour and 30 minutes to 2 hours

19h30 - Meal 6 - Protein shake

21h00 - Meal 7 - 1 Cup of rice and 2 cans of tuna

I usually drink water when I eat, or I will take some juice with my food. I like my water allot. I prefer it to cool drinks and sodas.

Some weeks I might also decide just to add some more shakes between meals to increase my calories and carbs.

My favorite foods are chicken and steak. I don’t eat junk food. I believe in eating clean and healthy

Competition diet

I always set aside around 12 weeks to prepare for a show. My diet consists out of the following:

05h00 - Cardio training consisting of treadmill walking for 45 minutes

07h00 - Meal 1 - 1 Cup of oats and a whey protein shake

09h00 - Meal 2 - 1-1/2 Cups of rice and 3 chicken breasts

11h30 - Meal 3 - 1-1/2 Cups of rice and 3 chicken breasts

14h00 - Meal 4 - Whey protein shake (with added glutamine), 2 apples (they help with the cravings)

16h30 - Meal 5 - 2 Cups of rice and 3 chicken breasts

17h00 - Weight training

18h30 - Meal 6 - Whey protein shake (with added glutamine)

19h30 - Meal 7 - 1 Tin of tuna with 1 cup of rice

21h00 - Meal 8 - Whey protein shake (with added glutamine)

I also take multivitamins like Vitamin C and amino acids with this kind of eating plan.

WP: Could you tell me about your future projects?

HV: At the moment I’m seriously thinking about opening a supplement store. I would like to provide supplements at cheaper prices to the public and also to try and help up and coming bodybuilders.

I’m also thinking about starting a small gym clothing line with a fox as the emblem on the clothing.

WP: Is there anything I have forgotten to mention that you would like to bring to light?

HV: I would like to say to the public in general and also to people who are interested in bodybuilding that all bodybuilders, amateur or professional athletes, are all normal everyday people who just have a real passion for their chosen sport and lifestyle.

A lot of people outside the industry seem to think that this sport revolves around drug use, aggression and bad tempered people. This is simply not the way it is!

I would also just like to tell young up and coming bodybuilders in America and the rest of the world that bodybuilding taught me discipline, it is a lifestyle on its own and if you want to become a successful bodybuilder you must be prepared to stick to this lifestyle. Bodybuilding does not rule my life, but I will always eat healthily and look after myself. I don't drink or smoke. It is always important to remember that what you put into life, you will get out of it.

I believe in hard work! No pain, no gain! I truly believe in the saying that bodybuilding is a lifestyle. Stay focused on the task at hand. You can only fail yourself if you don't stick it out.

Hopefully, I will be competing in a couple of shows next year here in the USA. I have been invited to a couple and I would like to take the opportunity to come over and compete. Maybe I can achieve my dream to become an IFBB Pro Bodybuilder.

WP: It has been a great pleasure getting know you and interview you. As most people knows, you were featured in our Fall 2009 issue with like a 5 page layout. Everyone is encouraged to get a copy and read more about Hein. Thank you so much and best of luck in everything you do!

HV: Thanks again, Tammy and World Physique Magazine, for conducting this interview with me.