Kal­las Ek­steen, 28, 100kg, 189cm, from Lone­hill in Jo­han­nes­burg.

Men's Health (South Africa) - - RELATIONSHIPS -

How do you train daily?

“I warm up and stretch for 10 to 15 min­utes be­fore start­ing with core com­pound ex­er­cises (squats, dead­lifts, bench­presses, shoul­der presses and more). I do that so that I can main­tain proper form in the be­gin­ning of the work­out, be­fore fa­tigue sets in and I lose it. Af­ter that I fo­cus on ma­chines and ca­ble work, and end the ses­sion with iso­la­tion move­ments. If I visit my fam­ily on the farm, I still find ways to train – there are no ex­cuses! I’ll pick up 50kg bags to load onto the truck, do pull-ups on trees and box jumps onto a rock. All body­weight ex­er­cises are meant to be done out­doors!”

What’s your best work­out ad­vice?

“Don’t stop be­tween sets. Rather use ac­tive rest, or in­clude drop-sets or su­per­sets in your breaks. And keep chang­ing up your car­dio rou­tine. I love sprint work. It ramps up your me­tab­o­lism, and builds fast-twitch mus­cle fi­bre. And lastly, make sure your ex­er­cises reach full range of mo­tion – it’s bet­ter, both for tech­nique and for build­ing mus­cle.”

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