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Amateur Bodybuilder of the Week: Heinrich Vos

Amateur Bodybuilder of the Week: Heinrich Vos! - Pics and info and more!

  • Name: Heinrich Vos
  • E-mail:
  • Age: 32
  • Where: Cape Town, Kraaifontein, South Africa
  • Height: 5'7"
  • Weight: 231 Lbs.
  • Years Bodybuilding :10
  • Favorite Bodypart: Legs
  • Favorite Exercise: Leg Press
  • Favorite Supplements: BSN, Optimum Nutrition, VPX

How Did You Get Started?

Prior to bodybuilding I was only going to gym to keep myself fit and to tone my body. I was 22 years old and weighed about 159lbs (72kg) when I started to do weight training. In school I played hockey and I was quite small then.

I continued to train, but during 1998 I started to train with new guys that were very much into bodybuilding. I never thought of myself as a bodybuilder, but I gave it a try.

They taught me the basic principles of bodybuilding. They taught me 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 training, but they also taught me about past mistakes that they made. They taught me how to avoid injury in the gym, proper nutrition and about the tremendous sacrifices one has to accept to make it to the top in this sport.

Heinrich Vos
+ Click To Enlarge.
Heinrich Vos.

I immediately started to see the results. I read a lot about training techniques and listening to bodybuilders about weight training and discipline. I started to eat more meals and also to eat the correct food. My friends noticed the progression and started to encourage me to take part in a competition. They could see the tremendous changes and the effects of the weight training and how positive my body responded to it.

I gave it thought and decided to do my first competition in 2000. It was the IFBB Club Mykonos Bodybuilding Championships. I competed as a Middleweight and ended up 2nd. It wasn't too bad for my first competition.

What Workout Plan Worked Best For You?

At the moment I train Mondays to Sundays for an hour each day, with Saturday as my rest day. I train a body part per day.

Monday: Calves And 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)
    Click Here For A Printable Log Of Heinrich Vos' Monday Workout.






      Rest Day

    Sunday AM

    Sunday PM

    Heinrich Vos
    + Click To Enlarge.

    What Nutrition Plan Has Worked Best For You?

    Off-Season Diet

      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.

      I usually drink water when I eat, or I will take some juice with my food. I like my water a lot. 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 favourite foods are chicken and steak. I do not eat any junk food. I believe in eating clean and healthy.

    Competition diet

    Heinrich Vos
    + Click To Enlarge.
    Heinrich Vos.

    What Supplements Have Given You The Greatest Gains?

    Why do you love Bodybuilding?

    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 healthy 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.

    What Are Your Future Bodybuilding Plans?

    Short term: My short term goal is to compete this year and to do really well. I really worked hard during the off season to better my weaknesses. I am keen to show the judges the big improvements that I have made.

    Heinrich Vos
    + Click To Enlarge.
    Heinrich Vos.

    Long term: My long term goal is to win the Overall South African title. This is the one title that has evaded me and I would like to claim it for myself. I would also like to increase my overall size 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 stay a long term goal until I get a lucky break somewhere.

    What One Tip Would You Give Other Bodybuilders?

    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.

    Who Are Your Favorite Bodybuilders?

    I don't have a lot of idols, but I like Jay Cutler and Marcus Ruhl and Ronnie Coleman for their size. I like Branch Warren for his thickness and muscularity, and obviously I had a training session with him last year. I like Lee Priest for his physique and his genes. Lastly I like Dennis Wolf. He has the total package and he is still getting better. I competed against him at the 2005 IFBB Worlds. He is surely the next big thing and he is certainly going to win Mr. Olympia one day.