At its core, bodybuilding is a multifaceted endeavour of mastery that transcends the gym in pursuit of explosive muscle growth.

The art of muscle alchemy requires a commitment to constant improvement and self-discovery that permeates every aspect of your life, from the iron you push in the gym to the food you cook in the kitchen and everything in between.

Reach peak physique with a masterclass in muscle mastery from NPL ambassador and 2021 NPC Iron Showdown Men’s Physique Overall Champion Khulekani “KK” Sibiya.

READ MORE | Stay Shredded Throughout The Season: How NPL’s Lean Machine K.K. Sibiya Does It!

1. Train like a beast

KK structures his training during a growth phase over a 5-day period with two rest days, targeting bigger muscle groups twice a week.

“I train bigger muscle groups like legs and back twice a week for optimal muscle growth because this approach has yielded significantly higher muscle growth than the conventional once-a-week split.”

KK explains that training a muscle group twice a week boosts overall training volume, which will yield higher levels of muscle growth when combined with the right nutrition and supplement plan.

“There is a positive relationship between training volume and muscle growth, which is why my preferred training method is German Volume Training (GVT).”

GVT is often called the 10-set method as the structure involves 10 sets of 10 reps for major exercises, with short resting intervals in between.

“The strain and overall volume that GVT imposes on your muscles triggers serious muscle growth and stimulates gains in endurance and strength really quickly.”

KK’s five-day training split includes:

  • Day 1: Legs (quad focus) and calves
  • Day 2: Back and biceps
  • Day 3: Chest and triceps
  • Day 4: Legs (hamstring focus), glutes and calves
  • Day 5: Back and shoulders

2. Fuelled for Growth

KK follows a very strict diet plan to support muscle growth and development. “My diet is high in carbohydrates (58%), with a medium protein (34%) and low fats (8%) intake.”

This considered macronutrient ratio also provides the prodigious energy needed to fuel the muscle growth process, with KK getting down 3,500 calories a day.

A typical day of eating for KK includes:

  • Meal 1: Oats, eggs, whey protein, blueberries and almond butter
  • Meal 2: Jasmine rice, chicken breast and cucumber
  • Meal 3: Jasmine rice, extra lean mince and green beans
  • Meal 4: Cream of Rice, whey protein, a banana, and cocoa (pre-workout meal)
  • Meal 5: Potato, chicken breast or steak, asparagus and pineapple

KK includes a re-feed meal once a week, where he increases the quantities of his normal meals, keeping the ingredients the same. “I prefer this method over cheat meals,” he explains.

3. Rest, Recover, Recharge

KK balances his high-volume training approach with a less conventional recovery protocol by taking two days of rest during the week instead of the usual one day.

“I use this time to engage in some form of active recovery, which stimulates blood flow to facilitate muscle repair and speed up the recovery process.”

However, active recovery is just one element in KK’s broader recovery matrix, as he employs various other methods to support his body.

“The most important aspect of recovery alongside nutrition is adequate sleep – I aim to get more than eight hours a night,” says KK.

Some of the other recovery techniques KK employs to maximise muscle repair and recovery include:

  • Massage sessions with a physiotherapist
  • Heat therapy like steam room and sauna sessions
  • Epsom Salt baths
  • Cryotherapy in the form of ice baths
  • Compression garments
  • Staying hydrated

4. Supplement those Gains

When swole is the goal and KK is hunting serious muscle gainz, he structures his supplement stack with a focus on size and strength.:

KK’s NPL supplement growth stack includes:

NPL Pro Mass Gainer: An all-in-one mass-gainer developed for the hard gainer, and contains five real-food carbohydrate sources to maximise glycogen replenishment and mass gain. Each serving provides over 1,300 heavy-duty calories to overcome catabolism and increase mass gain with a 40 g protein serving for enhanced muscle repair and growth.

NPL Creatine Monohydrate Micronized: Providing the purest, most readily absorbed form of creatine available, creatine is a proven product effective at increasing strength, power, and endurance. Creatine supplements also buffer lactic acid buildup during training, allowing you to train harder for longer.

NPL Pro Test: Formulated using natural ingredients that work in synergy to assist free and total testosterone production. Pro Test may promote muscle protein synthesis, leading to the development of lean muscle mass, and may ultimately improve overall body composition.

NPL N.O. Shock Pre-Workout: Formulated using a blend of active ingredients to assist strength, stamina, and focus during training. N.O. Shock may promote muscular endurance by reducing the build-up of lactic acid in working muscles and may facilitate ATP production – the biochemical energy store used during high-intensity exercise.

5. Get your Head in the Game

A positive mental attitude and the right state of mind are critical to adding muscle, says KK, especially when you are crafting a physique during a period aimed at delivering sustained muscle gains.

“Some of the best ways to develop mental attitude is to fall in love with the process of training and dieting and make these elements part of your daily lifestyle. This means dieting and training shouldn’t feel like an obligation. I also surround myself with people who share the same goals and objectives as I do.”

Some of the important benefits of crafting a positive mental state include:

  • Better stress management
  • Lower risk of depression and associated cardiovascular conditions
  • Improved psychological wellness
  • Increased productivity
  • More energetic
  • Positively influence people around you

Follow KK on Instagram @kksibiya or visit www.npl.za.com for more info.