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.
  • EVERY SET MUST FINISH IN MUSCLE FAILURE ON THE LAST REP OF THE SET – key to growth!

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: https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

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”

 

Wish you guys much growth!

Gert

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