First guys and girls may the peace of our Lord be with you in 2020!

Back to business…

Been on a too long holiday, again (40 days), chilling with family at our small cottage at Pearly Beach.

Now, 40 days off from gym is not acceptable. So, I changed my single car garage at Pearly Beach into a makeshift “cheap” gym. So, this video will cover what I call the “garage gym training system”. I will go through what you need for the setup and then discuss the training program in fair detail and also give you some ideas for the road ahead.

This system is perfect for guys who want to maintain while on holiday. However, it is quite possible to build good size with this system. It is all a matter of simply how hard you want to train and how far you want to push the limits.

Of course, I picked up some unwanted body fat while on holiday but with the system kept shape and size. Simply too much of the wrong food and red wine will do that, eish! So, this year will start with a CUTTING cycle for me. As I get older, I get more lenient on myself during holiday and vacation periods with the family. One always needs to know what is really important in life.

 

THE SETUP

I used my single garage for my gym area. So roughly it is 5.5m but 2.5m = 13.75m2

So, if u don’t have a garage then any small room/area should be sufficient. I still got lots of room to spare with my setup.

You will need the following equipment (I’ve already selected my preferred choices for you on Amazon – just click and order – it carries mys tamp of approval):

1. Two Adjustable EZ bars [My preferred choice on AMAZON]
2. Adjustable dumbbell set[My preferred choice on AMAZON]
3. Stepper (optional, can be used for warmup exercises)[My preferred choice on AMAZON] 
4. Exercise mat [My preferred choice on AMAZON]
5. Mirror large [My preferred choice on AMAZON]
6. One adjustable bench [My preferred choice on AMAZON]
7. One straight long adjustable barbell for bench press purposes [My preferred choice on AMAZON]
8. Building blocks (for bench press stand) and 4 soft wood pieces (for bar to rest on instead of resting on the blocks which is brittle. When finished with a set I cannot just drop the bar on the cement blocks since they would break/shatter. The soft wooden piece takes even weight absorption and also helps that the bar does not roll around). But let me make one thing clear. Training with a makeshift bench press bar rest is and always will be dangerous. BE CAREFUL!
9. Cooling fan – optional.
10. Various loose weights for barbell and dumbbells [My preferred choice on AMAZON]
11. Broom or 1.5m stick (to be used for core training).

And then of course the all important LIFTING GRIPS. I only use these specific ones. You can find it here on AMAZON.

Here is a single place you can order all my preferred supplements and training gear: Click Here.

WATCH THE FOLLOWING VIDEO FOR EXERCISE TECHNIQUE/EXECUTION:

Suggested training intensity – stop 1 rep short from complete muscle failure with each set.

 

DAY 1

PRIMARY: pecs & biceps. SECONDARY: abs & calves [total of 21 sets]

So let’s assume Monday is your day 1.

Click here for printable PDF file (thanks Henk Matthee for the effort!): GERT LOUW – 5 DAY TRAINING PROGRAM

• Three sets of 26 STANDING KNEE RAISES (warmup). Try and raise nipple high and squeeze the abs at the top position during every rep.
• Three sets of 30 (15 per arm) ALTERNATING DUMBBELL CURL.
• UPPER PECS. Three sets of 15 INCLINE BENCH DUMBBELL PRESS. Use various incline angle settings and do not always just stick to the one.
• Three sets of 25 SEATED CALVE RAISES. Here I use and bench to sit on with two bricks under the front part of my foot and a EZ bar on the upper leg.
• Three sets of 30 (15 each arm) DUMBBELL BICEP CONCENTRATION CURL. You must really squeeze the muscle at the top of the exercise. This is a great bicep peak builder, especially if you put a lot of effort in the get that squeeze at the top of the movement.
• Three sets of 15 FLAT BENCH PRESS. I use the suicide grip to relief strain on the wrists.
• Three sets of 26 STANDING KNEE RAISES (cooldown). Try and raise nipple high and squeeze the abs at the top position during every rep. This is a great exercise for the whole core.

 

 

DAY 2

PRIMARY: shoulders & traps SECONDARY: abs & upper legs [total of 21 sets]

This will be typically Tuesday.

• Three sets of 26 AIR CYCLING ON MAT (warmup). Try and raise the knee to touch the opposite elbow while slightly arching back and squeeze the ab muscles at the at point of touching opposite elbow with knee.
• Three sets of 30 (15 per arm) SIDE LATERAL DUMBBELL RAISES. Do not raise higher than head. Shoulder height is perfect.
• Three sets of 15 SHRUGS. I use two barbells but that is simply because of my weight requirement. You can use dumbbells as well.
• UPPER LEGS. Three sets of 20 SQUATS.
• Three sets of 20 DUMBBELL MILITARY PRESSES. I keep my adjustable bench in upright position to support my back during the presses.
• Three sets of 15 SHRUGS. I use two barbells but that is simply because of my weight requirement. You can use dumbbells as well.
• Three sets of 26 AIR CYCLING ON MAT (cooldown). Try and raise the knee to touch the opposite elbow while slightly arching back and squeeze the ab muscles at the at point of touching opposite elbow with knee.

 

DAY 3

PRIMARY: back & triceps SECONDARY: upper legs & abs [total of 21 sets]

Wednesday is typically rest day, so this will be Thursday.

• UPPER LEGS. Three sets of 20 BODYWEIGHT SQUATS (warmup).
• Three sets of 30 (15 per arm) DUMBBELL ROWS. Squeeze the back muscle at top point of exercise.
• Three sets of 15 TRICEP DUMBBELL KICKBACKS. Squeeze the tricep at top point of exercise.
• Three sets of 20 STANDING OBLIQUE TWIST WITH BROOM.
• Three sets of 15 DEADLIFTS.
• Three sets of 15 SKULL CRUSHERS with EZ bar.
• UPPER LEGS. Three sets of 20 BODYWEIGHT SQUATS (cooldown).

 

DAY 4

PRIMARY: upper legs and calves SECONDARY: abs [total of 21 sets]

This is typically Friday.

• Three sets of 26 STANDING KNEE RAISES (warmup). Try and raise nipple high and squeeze the abs at the top position during every rep.
• Three sets of 25 SEATED CALVE RAISES.
• UPPER LEGS. Three sets of 15 SQUATS.
• Three sets of 20 STANDING OBLIQUE TWIST WITH BROOM.
• Three sets of 25 SEATED CALVE RAISES again.
• UPPER LEGS. Three sets of 15 SQUATS again.
• Three sets of 26 STANDING KNEE RAISES (cooldown). Try and raise nipple high and squeeze the abs at the top position during every rep.

 

DAY 5

Lagging muscle groups [total of 15 sets]

This is typically Saturday.

• Identify your 3 weakest muscle groups.
• Start with either an ABS exercise or BODYWEIGHT SQUATS as a warmup and cooldown exercise at beginning and end of the training
  • 3 sets of 20 at start and
  • 3 sets of 20 at end.
• Do one exercise for each of the 3 identified “weak” muscle groups. Each exercise must be 3 sets with rep range between 12 -25 reps per set.

Click here for printable PDF file (thanks Henk Matthee facebook for the effort!): GERT LOUW – 5 DAY TRAINING PROGRAM

 

But as you can see, my info is free. My aim is to help people, especially older guy’s, to re-build the older body and become all they can be. This is my passion. All I ask in return is a small DONATION for those that can afford it.

Here is the link to DONATE:

 

THE WAY FORWARD

1. The biggest change you can make to this training system is by buying a WIDE GRIP PULLUP BAR that can be screwed into the wall. The WIDE GRIP PULL up is the exercise that will take your training to the next level. This program lays the groundwork, and with the Pull Ups you will ignite upper body growth, NOT just the back muscles. TO ORDER THE ONE I PREFER ON AMAZON – CLICK HERE
2. You might also want to consider keeping a lookout for a second-hand lower back training (extensions) exercise bench. Lower back is one of the areas not covered in above training simply due to cost involved for specialized bench. TO ORDER THE BENCH I PREFER ON AMAZON – CLICK HERE
3. After that, you need to start getting your act together and introduce CUTTING and BUILDING phases with the correct training aspects for each phase as well as the diet system and structure and how to align it to your body and for your goals. And of-course the correct focused supplement stacks to get you to your goal. This is where my ADVANCED SYSTEM II comes in. Specifically developed for the older guy to give a complete structured step by step approach on how to put everything correctly in place. Plus, I customize it for every individual on many levels. Here I have to charge because each system takes me nearly half a day to complete and customize. You can sign-up here (or find out more): https://gertlouw.com/my-transformation-secrets/

Lastly, you can order any item/supplement/training gear/Peptide/HGH/TRT/Sarm’s/etc that I discussed in any of my articles through my SUPPLEMENTS ORDER page. It was specifically created for my clients but I now also made it available for my followers. Some good discounts can also be found on that page. I only list supplements that WORK and which got the necessary science studies to back it up.

Wish you all happy training!

Gert Louw