How to train for aesthetic growth?

How to train for aesthetic growth?

You might notice many guys (and girls) doing their sets religiously, train hard, eat right and rest well but it just seem that they not really getting anywhere. Yes they get bigger but it is not really a good-looking big but just …bigger.


Then you see these guys (not many of them) looking really good…muscles in proportion, well-formed and they just got this “wow factor” when you look at them. But you don’t understand because they simply do not train harder or lift heavier weights than you…what is going on here!?


The jealous bunch will scream “steroids!” of course…but there is another much less sinister reason.

OK, granted, some of them might actually be juicing but I am gonna stick my neck out here and say me don’t think so.


What they do is they train right, but what is right?.


Let me explain…

  • It don’t help just lifting heavy and training hard week after week. You need to get a “mind muscle” connection for each rep of each exercise that you do.
  • You need to focus in your brain on the primary muscle you going to use for contraction and then do a slow controlled rep with perfect form. When you reached the max position you need to squeeze the target muscle for a second or two before you lower the weight AT THE SAME SLOW (!) SPEED that you used to lift or push the weight.
  • The negative move of the exercise must be at the exact same controlled slow speed and perfect form that the positive move of the exercise.
  • NEVER throw the weight around in a quick fashion.
  • Look less in the mirror and focus more on getting this “mind muscle” connection and absolute slow perfect form for positive and negative aspects of the rep.

Each and every exercise should be performed this way.


You will find that you will gradually increase this “mind muscle” connection until you eventually have very specific control over the target muscle for a specific exercise.


Range of motion

Do NOT cheat on the range of motion of an exercise…you need the full range of motion to targets ALL AREAS of the muscle.

Cheating on the range of motion means you will not be targeting the complete muscle and thus not develop an aesthetic pleasing look. (ie: only your middle part of the muscle will develop well and not the sides or front/back)


Strengthening the “mind muscle” connection

Doing 20 minutes of posing in a mirror after training helps to further strengthen this “mind muscle” control.

The better this control the better your technique and focus on the muscle exercised and the result will be a full and balanced development of the muscle.


Look at those guys that have this wow factor. Look at how they train. You will see that their positive and negative speed and form is with absolute control and full range of motion.

Sure genetics always play a role.

But no matter how bad your genetics, training in the correct way will develop that muscle in a balanced way and you WILL LOOK GOOD!



Stop plundering ahead and start training wise.

Wish you success!



Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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