Training program for MAX muscle growth

After many requests I finally made a video on my building phase training program. This is the program I follow to add maximum muscle mass.

No fancy stuff, hardcore and sticking to the basics with lots of compound moves.

  • I train only 4 days a week due to the heavy intensity lifting.
  • My Training days are Monday, Tuesday, Thursday and Friday.
  • My rest days are Wednesdays, Saturdays and Sundays.
  • Before every training session I will do a 10 min warm-up with light weights.

Cardio? Well what you must accept is that cardio is a MUSCLE KILLER!
Your muscle size will be directly equivalent to the amount of cardio you do. More cardio = smaller muscles no matter how good you train or diet.

So in the building phase I severely limit cardio (in fact I am not doing any!).

My body-fat levels are solely determined by my building phase diet:

My weight is 90.3kg right now and at 1.75m tall that is a lot of muscle and my heaviest ever, so I am moving into new territory…nice!


Here follows the video I did – hope u enjoy and maybe learn something…

Click on the following link to view video: “Training program for MAX muscle growth”

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Wish you guys much growth!


gertx3 gertX2

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

11 thoughts on “Training program for MAX muscle growth

  1. Gert can i use the same program for cutting phase but instead of 3×8 to use 8×12? Or it cant be work?

    1. In actual effect I do the exact same program in both cutting and building.
      For cutting I lower weights with anything 20 – 40% and increase rep range to between 12 – 20 per set and also perform regular supersets in the workout. Key here is that the muscle must not reach absolute failure because this is time for tendon and joint healing and stregthening.

  2. Hi Gert. On your 4 day workout, do you superset on all 4 days, or just on chest/tri, shoulder/traps days. Thank you

    1. Shane – supersets i mainly leave for the cutting phase (because they burn more energy) but every now and then I throw it in with the building phase just to keep my muscles in a guessing environment. So to answer your question – right now in the building phase period I do not superset on any of the days (maybe once every 2 weeks just on 2 exercises back to back…that’s it). But in cutting phase I superset on the majority of exercises…Hope this answers your question? Wish u MUCH growth. G.

      1. Thank you, I really appreciate the advice you give, and love the workout

  3. Thanks Gert, useful info. I found your YouTube channel and have been a follower since January 2015. You have inspired me to be my best. I turned 49 in March and have made it a mission to become fit. Since Jan. I have dropped over 40 lbs. using your blog for inspiration and direction. I have mostly focused on the weight loss and should be at my goal of 220 lbs. by the end of June.
    I will begin the preparation for heavy weight training that you have on your blog probably sometime in the next few weeks so when I do reach my goal weight I will be in the proper condition to start the build phase.

    1. Hey Dennis – What a amazing story – wow man u are busy with a WOW transformation. I truly wish u success my friend. MAKE IT HAPPEN! Thank you for the feedback and may God bless! G.

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