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. I am a fitness freak right now…but struggle with the cardio – my body just not built for much cardio! The weights I LOVE throwing around! The battle against the weights and intense strength required, is really my cup of tea! I am one of those LOUD guys in gym while training, that’s why I train when as little as possible people around…lol! Starting now with my building phase (3 months) and me and my training partner is really pushing each other to new heights. He is more cardio orientated than me so he is currently KILLING ME! SO 6-PACK, I AM WAITING…SHOW ME HOW DEEP YOUR CUTS CAN GO! 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, making youtube videos and spending time with family! Can’t wait for 4K projectors to hit mainstream! 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, not selling anything on 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 7 y/o and already eager to get his 6-pack! I started my healthy living after a very close call with death at age 40 and since then fighting against severe kidney and liver damage. Don’t like talking about it, but this is now 10 years after I was given 2 years to live. 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. Living with grace everyday, death becomes a closer reality. This is how I view it: ~DEATH~ A sick man turned to his doctor as he was preparing to Leave the examination room and said, ‘Doctor, I am afraid to die. Tell me what lies on the other side..’ Very quietly, the doctor said, ‘I don’t know..’ ‘You don’t know? You’re, a Christian man, and don’t know what’s on the other side?’ The doctor was holding the handle of the door; On the other side came a sound of scratching and whining, And as he opened the door, a dog sprang into the room And leaped on him with an eager show of gladness. Turning to the patient, the doctor said, ‘Did you notice my dog? He’s never been in this room before. He didn’t know what was inside.. He knew nothing except that his master was here, And when the door opened, he sprang in without fear. I know little of what is on the other side of death, But I do know one thing… I know my Master is there and that is enough.’ 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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