Gargantuan Hunk Garth Van der Merwe, Training and Video Interview April 2012

Garth van der Merwe, Overall Men's Bodybuilding Champ at NZIFBB Auckland Champs 2012.

27 year old Garth Van der Merwe didn't start out so gargantuan 6 years ago. At 5'10" he weighed 68kg but over the years through hard dedicated training and eating he's slowly added just under 10kg per year and is currently weighing 124kg.

Garth has always been motivated and inspired to push his muscles to the next level. Since beginning his bodybuilding journey where he won his first contest, the 2008 NABBA novice tall title, Garth has competed in many shows progressing through the ranks and now into the Open class.

He will once again be revealing his hard earned muscle this year as he aims to compete at around 110kg in the NABBA WFF Pan Pacific Champs in August and then the NZIFBB Auckland Champs.

Such is his passion for weight training and fascination for bodybuilding, and like most guys who are inspired by the awesome physiques of Pro bodybuilders, Garth would also like to reach that ultimate level of being a pro bodybuilder.

In this video we caught up with Garth at Next Generation Gym discuss what motivates him to train and why its so important to him to be a Pro. Plus he shares his diet and training plan with us.

above: Garth looking large doing seated rows

left: Garth with his partner and rock Kris Swaby

Contest Achievements:

08 Nabba North Harbour Novice Men Tall 1st
09 Asia Pacifics Physique Men Tall 2nd
09 Nationals Open Physique Tall 2nd
10 Auckland Open Physique Tall 3rd
10 Counties Manukau 1st Open Mens Tall and 1st Physique Men Overall
10 Ifbb Waikato 95kg-100kg Mens Physique 1st
10 Ifbb Nationals 95kg-100kg Mens Physique 2nd
10 Nationals Open Mens Tall 3rd
11 Nabba/wff Pan Pacifics Open Men Class 2, 3rd
11 Nabba/wff Nationals 2nd

right: Garth @ 11 NABBA WFF Nationals

Off Season Diet this year: 6000cals daily, 7 meals a day
Meal 1: Mass Gainer Shake (PharmaFreak Mass Freak)
Meal 2: 350g Lean Mince 95%, 200g Basmati Rice, 15ml Flax Oil
Meal 3: 350g Rump Steak, 200g Basmati Rice, 15ml Flax Oil
Meal 4: Mass Gainer Shake (Pharmafreak Mass Freak) Preworkout Meal
Meal 5; Real Mass Post Workout Shake Followed By Meal 1 hour later
Meal 6: 350g Chicken, 200g Basmati Rice, 15ml Flax
Meal 7: Protein Shake (Super Quad) 3 days a week cheat meal (typically done on a Leg, Back and Chest day)

do you count calories?
I am usually aware of how much calories i am putting into my body daily, that way i know where to go and what i have been working with when it comes to precontest diet.

Off season supplement plan:
2 times a day Mass Gainer (PharmaFreak Mass Freak)
BCAA`s during day mixed into my 6-8litres of water daily(Scivation Xtend) Preworkout Muscletech Neurocore, plus 10g glutamine, 4g taurine
Intraworkout Gaspari Size-On/Leucine Loaded BCAA(BSC Aminobol, Inner Armour BCAA Peak)
Postworkout Real Mass, plus 10g glutamine, 4g taurine Probiotica and Digestive enzymes Multi Vitamin Optimens Fish Oils
Bed Time Protein Super Quad

what do you love about bodybuilding and how do you motivate yourself each day to train?
Bodybuilding is an artform, you`re basically sculpting your physique every year, to make improvements from years past and for years to come.

Its a challenge and i think thats what i love about it, is pushing my body to its limits so that i can achieve that desirable physique, what i concider to be a piece of art and thats a physique that encompasses a combination of mass and symmetry with good balance and good lines.

Off Season Training Split:
Mon: Delts Mass and Traps (Delts 5 exercises 4 sets, traps 2 exercises 4 sets)

Tue: Back, Bi`s and Forearms(Back 6 exercises 4-5 sets, bi`s 2 exercises 3-4sets, forearms 2 exercises superset)

Wed: Chest, Tri`s and Calves(Chest 5 exercises 4 sets, tri`s 3 exercises 3-4sets, calves 2 exercises 4 sets)

Thurs: Quads, Hamstrings, Glutes(Quads 4 exercises 4-5sets, hamstrings 3 exercises 4 sets, glutes 2 exercises 4 sets)

Friday Delts Isolation movements and calves (Delts 5 exercises 4-5sets, calves 2 exercises 4 sets)
Arms: Tri`s and Bi`s Mass Day(Tri`s 4 exercises 4 sets, bi`s 3 exercises 3-4 sets)

I typically have 3 mass movements a workout where reps can go as low as 1-6 reps. and the rest of the exercises will be isolation movements where reps will be between 8-12 reps.

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I mix a lot of powerlifting into my training both off season and precontest, only difference precontest is that i will include 2-3 drop sets. what are the first changes do you make to the off season food and training as you enter your pre contest phase Nothing really drastic,

I reduce my cals really slowly and introduce cardio. My training will change only slighty as well, instead of 3 mass movements with powerlifing rep ranges of 1-6 and 2 isolation movements with an 8-12 rep range ill switch a mass movement for an isolation movement and include more drop sets/supersets.

Advice to young guys who want to make bodybuilding their long term sport
Just stay focused on the job at hand, keep believing and avoid the distractions of negative people who try to steer you off coarse. A powerful mindset is the marking of a true champion, if you believe then you can achieve.

Make sure that when you leave the gym, you leave feeling like no one else out there could be training harder than you. Keep learning because you can never know enough. Always set goals.

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Garth Van der Merwe
April 2012

Gargantuan Hunk Garth Van der Merwe, Training and Video Interview April 2012

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