Technical training mistake that slows growth!

The technical mistake preventing muscle growth

I expect guys new to training to make this mistake, but the truth is, most guys out there make this mistake even after years of training and as a result they just really struggle to grow.

Even after someone has pointed the mistake out to them, the light still does not go on for them! And they always complain they train so hard but just can’t grow. The truth is the body WILL respond to the right impulses, always!

Let me discuss this classic training technique mistake.

The core training rule for growth is the isolation rule:

  • ONLY the target muscle should be involved in lifting a weight.
  • NO other parts of the body or joints in the body should move and never ever must a weight be thrown. The moment that other parts move is when the brakes is slammed on growth for the target muscle simply because it has to do significantly less now to lift the weight.


OK, now all that words is going to be pretty much worthless to us guys who’s brains work better with pictures (me included) – lol.

So, let me use a video clip I shot recently of me doing some bicep training. (check out above posted video)

The perfect exercise to explain is the Bicep Dumbbell concentration curl. The whole idea of this exercise is built on the idea of isolating and focus on just the target muscle. By stabilizing the elbow and sitting, you eliminate all other muscles to perform only basic supporting roles with virtually no movement. The only muscle doing the work is the target muscle. And this is why many wrongly think the concentration curl specifically helps developing peaks. Not that it’s not true, But, it is not the actual exercise that results in peak but the isolation of the target muscle that.

Now, when doing any other bicep exercise the same concept must be in place.

Let’s say you are doing EZ bar bicep curls. ONLY the target muscle must do the work. Hips, legs, upper body, shoulders and especially elbows must be 100% stationary through the whole move. Nothing must move except the front arms. See how all my other joints are complete stationary. No other muscle must help you to do the job. 99% of your power for the move must only come from the target muscle, the bicep.

No throwing. Slow and controlled moves with a mind muscle connection on target muscle throughout the move.

Now, this is the key for any exercise. NOTHING MOVES. Keep all joints completely stationary throughout movement. ONLY move the joint required to isolated the target muscle in a slow and controlled way with the same up and down speed.

If you get this technical rule right from the start your growth will be lightyears above the rest, simply because now you actually train the muscle you are suppose to be training.

The way many guys train is that they might thing they doing bicep curls but with all the throwing and all joints moving, they are actually performing whole body axercises!


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So guys and girls…train focused and train wise.

Gert Louw


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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