Roelly's Corner - December 27, 2013

Arm training, supplement tips, & more!
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For your arms, do you split the workout into biceps and triceps days? Do you work your arms more than once a week?

I train twice a day, in the morning and again in the afternoon. In the morning, I train large muscle groups like back and quads. When I go back in the afternoon, I focus on the smaller muscle groups such as hamstrings and calves. I train arms only once a week, but I like to keep biceps and triceps together as one arm-day workout. Taken together, the arms are a major body part that I like to exhaust in one session. Occasionally, during my contest prep, I will also add a few biceps exercises to my back session and a few triceps exercises to my chest session, but this is in addition to the major arm day workout and it depends on whether that body part is lagging and needs to be hit more than once a week.

Do you enjoy watching any sports other than bodybuilding?


Growing up I played football—or what Americans call soccer—so I naturally watched a lot of it on TV and it’s still my favorite sport. Right now I’m so busy with training and traveling that I hardly ever get a chance to watch TV, much less an entire game. However, when I’m back in the Netherlands, I go as often as possible to see my kids play sports. My son plays soccer and my daughter was a gymnast but is now in a dance troupe. I enjoy watching them and their sports more than any professional team!

If you could train with any other bodybuilder who would it be and why? (It could be someone from years ago even.)

That’s a very good question. If I could go back in time I’d do a leg workout with Tom Platz during his competition days, because he had phenomenally big and crazy, detailed legs. Legs are one body part where you need someone to push you to train beyond what you can do on your own. And of course I’d love an arm workout with Arnold Schwarzenegger, because he has big biceps. I’d train with Arnold even now just so I could get some training tips as well as advice on life after bodybuilding!

What do you think is the most useful bodybuilding supplement a young bodybuilder can take?


There are so many products on the market, it’s confusing! For example, creatine, glutamine, HMB, beta-alanine, etc. I strongly believe
 in sticking with the basics, especially when you’re starting out. A good whey protein is key for muscle growth. BSN’s Syntha-6 Isolate
is probably the cleanest whey you can drink.
 I use it during my off-season and when I’m contest dieting. Creatine is another supplement I’d recommend to those starting out in order to help your endurance for long training sessions, as well as for putting on muscle quicker. Other than those things, a good clean diet with healthy fats, proteins, and carbs is the best way to spend your money.

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