Tag Archive: Biceps

Hi guys and girls, Gert Louw from Cape Town.

Every year just after my birthday it is sort of a tradition for me to do a flexing and inspirational video.

This year it was my 52nd birthday.

So here is the video just after my birthday:

Click here to view video “Life INSPIRATION at age 52”


With this video I want to inspire a little.

Neither your age, nor your health should ever (!) stand in your way.

Now, most of you know by now that 12 years ago I nearly died and doctors did not give me any good news. But with faith I moved forward and apply healthy living on all levels and also did some house cleaning and moving closer to God ( I am a follower of Jesus Christ).

Obviously it was a long and hard road and the body took long to respond to this healthy living but the wheel did turn and it is keeping on turning as a result.

Now, I am not naïve in thinking everyone with serious health issues can and will turn around like I did, but what I do believe is that with faith in God and by living very healthy, one CAN make a huge difference. Obviously you need your doctor’s approval to embark on such a journey.

But, let me share with you the core of my healthy living

Gert Louw face2


My training program is as follows:

  • Mondays – Chest, Biceps and abs
  • Tuesdays – Shoulders, Traps and calves
  • Wednesdays – rest
  • Thursdays – Back, triceps and abs
  • Fridays – Legs, upper pecs and calves
  • Saturdays & Sundays – rest


My supplement regime

Health supplements:

  • ALA (Alpha Lipoic Acid)
  • CQ10 (Co Enzyme Q10)
  • Omega 3+6
  • Strong Multi Vitamin
  • Slow release Vit C

Muscle building supplements:

  • Whey protein powder
  • L-Glutamine
  • BCAA


How do I structure my training?

I do a 3-months Cutting phase with a very specific cutting phase diet and training with lighter weights at a higher rep range followed by 1 week rest and then a 3-month building phase with a very specific building phase diet and training with heavier weights to absolute muscle failure at lower reps (about 8 reps per set) followed by 1 week rest and the repeat.

This allow me to build muscle but also to recover the strained tendons and joints.


About my diets

I make use of one of the top fitness nutritionists in the field (BERNADETTE BEYER) to work out my diets for each phase according to my bodytype and goals. This is the crucial part of your success and without a very focussed diet there will be no success.

My blog contains a LOT of info for free that can help you through all these processes.

But for those interested, I also offer my exact training/supplem and diet system via the ADVANCED SYSTEM II (option E). The same nutritionist I use will also work out your diet solution and I myself attend to working out your training and supplement attack based. If you want to signup, just choose option E via the following link: https://gertlouw.com/contact-me

Now, everyone…happy training!


Gert Louw


In all my coaching systems and many articles on my site, I regularly refer to the process of transforming into a wow physique by “climbing a ladder step by step”.

Facebook profil

Here I want to explain as to WHAT exactly I mean by that.

Now, many people think they are starting to climb the ladder and start transforming, and they actually start doing rather great, but then stuff starts happening…things like: getting sick regularly, tendon/joint injury or other serious injury or they lose hope because they just cannot put on muscle no matter how hard they train and some just cannot lose fat no matter how hard they diet.

This is when the train stops and they get off the ladder.

Not because it was not possible but because they LACK knowledge.

KNOWLEDGE in terms off:

  1. You CANNOT lose fat if the calories are too low…then your body enters famine mode and you WILL lose all your hard earned muscle first before it uses the fat – no matter how HARD you train! There is a sweet spot with calories where the body use fat for energy and keep muscles safe. You need to find it. (In my SYSTEMS I and II this is covered).
  2. You CANNOT build muscle if: caloric intake too low, body fat too low or you do too much cardio!
  3. You WILL get sick regularly if you continue pounding your body week after week, month after month, in the wrong fashion and you do not use certain basic health supporting supplements.
  4. You WILL run into serious tendon and joint issues if you do not alternate every 3 months between BUILDING and CUTTING phases to allow healing and strengthening.

All of these are covered in detail in my COACHING SYSTEMS (https://gertlouw.com/contact-me), but the bottom line which brings all these together are a continuous alternating between a 3 month CUTTING PHASE and a 3 monthly BUILDING phase.

Each Phase has its own specific training methodology and specific type diet.

The two phases are vastly different and by continuously alternating between them, you allow your body every 3 months to go through a process off:

  1. Loosing max fat while protecting muscles in Cutting Phase.
  2. Building max muscle at slightly higher body fat levels in the Building Phase.
  3. Allowing your body to be fed correctly for your exact goal and training methodology for each phase.
  4. Allowing tendons and joints to strengthen and recover regularly in Cutting Phase.
  5. Allowing the body a balanced and healthy approach preventing sickness and injury by not overtraining and stressing the body and immune system.

These 2 phases hold the KEY to climbing the ladder. One step on the ladder = 1 BP (Building phase) + 1 CP (Cutting Phase). After each step you will be able to see a significant difference in shape and size. THIS is how you climb up the ladder.

Look at the following graph showing the BODY FAT variation during the phases

This is what your body fat will do when sticking to my SYSTEM I or II training that incorporates these principles (BP = Building Phase, CP = Cutting Phase):

Climing the ladder BODYFAT

Every BP1 + CP1 covers a 6 month period. At the end of each of the cutting phases your body fat is lower and lower till typically after a 3 year period you reach crazy levels like 5% body fat.


Let’s look what your muscle size will do when alternating between the phases:

Climing the ladder MUSCLE MASS

At the end of each of the cutting phases your body weight is higher than after the previous cutting phase. That COUPLED with the fact that the body fat is lower after each Cutting Phase compared to the previous cutting phase makes a HUGE difference on how the body looks and the amount of lean mass you are carrying.

THIS (!) is how you climb the ladder…not after one cutting phase or one building phase but after various of these phases. Stopping with the process simply mean you stop climbing the ladder.

Simply put – After each Building Phase your muscle weight is higher at lower body fat levels, and during the Cutting Phase you show your results, keeping that muscles safe and dropping the body fat on each Cutting Phase lower and lower than in the previous Cutting Phases until after a few years you look back and say…”WOW!”

Wish you all happy training!

Cheers – Gert Louw

gert louw B&A






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: http://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!


gertx3 gertX2

Hi everyone!

It is time for the 2014 WEB BICEPS FLEX-OFF video.

This time it is divided into three separate videos:

Big Gunz (over 20″)

The first contestants photo has already been busted as a fake. Here is the original vs. the fake below it.



 Young Muscle


Here is the full nominations received for each of these categories:


Do you want to nominate someone for the 2015 BICEPS flex-off videos?

Please complete the form below:

WANT A HOLISTIC TRANSFORMATION SYSTEM FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), available now fully customised on all levels. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 



BIG GUNZ – over 20″

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Entries for the 2015 videos is now open and closes 1 Aug 2015.

Happy Training! Cheers…

Gert Louw


free transformation program

How do I start a body transformation from scratch?

Click here to watch the video “How to start a body transformation from scratch – for the novice”


I get ask by many guys how they should start out on this road of transforming their body.

They know what their end-goal is looking like, but the process just sounds and look very overwhelming, especially if you’ve never been into bodybuilding before.

So with this article let me help you to get it off the ground.

I am assuming you are starting from ground zero…very unfit coach potato with little to no weight training experience.


Gert Louw at age 52:


Sure if you got the money, you can get yourself a personal trainer who will then guide you through the process – however, choose well, not all personal trainers are equal. In the very least, if his body does not look like your end goal body, stay away! You do not want someone with theoretical knowledge, u want someone who has the knowledge AND reached success!

But alas, most of us are not so fortunate to be able to afford a personal trainer.

The good news is that in the early steps (first couple of months) a personal trainer is really not a critical part. (and then after these first few months all you really need is a dedicated training partner with the same goals and dedication as you!)

The critical part is the fact that you have made the decision to change your life and to what degree you are ready to sacrifice your comfort levels to reach this success.

I don’t know you, but for this one time, tell yourself you’ve made this decision and gonna stick to it no matter what. Then be a MAN and show some dedication and perseverance!

OK, this is now week one, tomorrow is Monday and you want  to START!

Consider this…





So, for now, forget about supplements and only focus on the correct diet and training. Supplements you should only consider once you have the training and diet well under your control.


WANT SOMETHING MORE ADVANCED & FULLY CUSTOMIZED?  The program I am following for the past 6 years, available now fully customised on all levels, just for you. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 



How to approach the training:


Train 4 days a week for first month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On these days train with weights (resistance exercises) for not longer than 30 minutes.

During each training session do the following:

  • One exercise for biceps
  • One exercise for triceps
  • One exercise for pecs/chest
  • One exercise for shoulders
  • One exercise for back
  • One exercise for upper legs
  • One exercise for calves
  • One exercise for stomach.

Each exercise must consist of two sets of 12 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to comfortably do the 12 reps.

Each 7 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.



Train 4 days a week for the 2nd month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On each of these days train with weights for not longer than 40 minutes.

On each of the following day you must do:


  • Three exercises for biceps
  • Three exercises for triceps


  • Three exercises for shoulders
  • Three exercises for trapezuims


  • Three exercises for pecs/chest
  • Three exercises for back


  • Three exercises for upper legs
  • Two exercises for calves
  • Two exercises for stomach.

Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to just-just complete the 10 reps.

Each 14 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

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PLEASE make a small donation to help keeping this site on internet and free.


Stay with the same program but from month 3 start to increase the weight size to allow you to achieve muscle failure on the 8th rep in each set in your routine. From here onwards do only 8 reps per set and you MUST not be able to do 1 more rep after the 8th rep due to muscle failure! However (!), at this point I highly advise you signup to the ADVANCED SYSTEM II for a SERIOUS body transformation: https://gertlouw.com/my-transformation-secrets/

This is the KEY PRINCIPLE for muscle growth…failure on the last rep of each set!

But for those guys very tight on money who cannot afford the ADVANCED SYSTEM II, fear not. Here is a very basic but still surprisingly effective transformation training regime that will cost you nothing, just maybe a donation please? : http://gertlouw.com/my-transformation-program/


Regarding the execution of exercises and which exercises to choose:

Always do the compound exercises fist in a training session…this simply means it is an exercise that involved the most possible amount of muscles: bench press, shoulder press, squats, deadlift, barbell bicep curls. These are the core group exercises that sparks growth.

Look around in the gym, ask trainers and talk to those who got the muscles to show you on how to correctly execute an exercise – 99% of the guys would be very friendly showing you the ropes.



This is a much simpler aspect and a basic plan can be laid down rather easily. Just remember….you will NOT grow if you do not eat for growth. You need to eat small balanced meals every 3-4 hours from waking up to the point of going to bed. The period just before and after training is also very important.



One thing I realized – I will not grow if I do not get my diet sorted correctly. Diet makes up easily 80% of muscle Building Phase success. I did not believe that in the past and paid hard penalties for wasted effort!

My diet is not a diet to lose weight without training. My diet will work great to lose unwanted weight but only with a dedicated and serious training routine.

This is just a sample. It can help you get started and may just be all you need to achieve success. However, each of us are different and body types and sizes vary…so if you have concerns, do more homework or best yet, see a sports doctor or dietician to design a muscle-building diet for you. However, I had GREAT success by following this basic diet structure.


Here an example of my typical dieting routine:

(note: 40g of whey protein shake can easily be exchanged with 6 eggs whites or 150g tuna in brine or 150g chicken fillet, etc…)



whey protein

1 scoop (20g)

casein protein w/ water 1 scoop (20g)



oats w/ fat-free milk 1 bowl

honey 2 tbsp



egg whites 4

whey protein w/ 400ml water 1 scoop (20g)

apple 1 medium


MEAL 4 – 45min before training

whey protein w/ 400ml water 2 scoops (40g)



whey protein w/ 400ml water 2 scoops (40g)

banana 1 medium



casein protein w/ 400ml water 2 scoops (40g)

1 apple



steak chicken, or fish 150g

veggies or salad w/ 1 tbsp extra virgin olive oil 1 large serving



500g of fat free cottage cheese

2 tablespoons salt free/sugar-free peanut butter


Here is a more advanced diet approach for a shredded look: 

Click here to view video: “Advanced cutting diet for a shredded look” 


More Diet Info:

Meal 1:
For extra calcium and protein, I sometimes mixed my shake with fat-free milk. However, water is cheaper. I never drank concentrated shakes. I used at least 400ml of water/fat-free milk.

Meal 2:
Oats and muscle-building go perfect together as a morning meal. Oats release their energy slowly throughout the day, so I won’t feel drained or experience hunger pangs. Substitutions: none really, nothing comes close to oats. Sometimes I used cinnamon over my oats. Be careful of the calorie count and do not exceed the calorie count of the oats.

Meal 3:
The 50g at this meal was a solid food protein. I was weary of bananas. They are excellent directly after working out, but due to their quick releasing energy, I want to avoid them at any other time. Substitutions: 50g protein = 4 medium size egg whites / small piece of chicken fillet/fish or beef fillet.

By small is meant about half a fist size. Although the yellow of an egg is healthy, the amount of calories it has due to its fat content makes it unsuitable for muscle-building purposes. At most I took one yellow and mixed it in with the 4 whites. But as stated, it’s best without.

Meal 4:
This I took immediately before working out. Substitutions: None

Post Workout:
Note this is the ONLY time I ate a banana. My body requires immediate energy after workout and a banana is excellent in providing it. Substitutions: The whey and glutamine cannot be substituted. However, the banana can be replaced by 200ml fruit juice, any flavor. Apple works great. But, a banana stays the number one choice.

Meal 6:
Substitutions: None

Meal 7:
Small evening meal with no starches, only veggies/salad and protein (fillet, chicken or fish – 150g). No butter and limited salt with veggies/salad. I used a liberal (2 spoons) amounts of extra virgin olive oil with salad/veggies.

Meal 8:
Substitutions: Although the casein protein powder is preferred, I sometimes ate 250g fat-free cottage cheese.

General Diet Points:

  • I did not eat starches after 6 p.m. That means no rice, pasta, bread, rusks, potato, etc.
  • The protein portion in the evening was a solid food and is typically the size of my fist in volume.
  • All the protein portions were fat-free. I chose chicken fillet, beef fillet or fish.
  • I was careful to use sauces over protein. It adds a lot of unwanted calories. I rather use herbs and spices liberally and things like squeezed lemon juice, basic gravy sauce. I also tried to cook the chicken in orange juice for a tangy change.
  • I allowed myself a large salad portion. But we are only talking basic salad here, no fancy stuff. Only green leafs, tomato, cucumber, gherkin, seeds, very little nuts and some parmesan shavings allowed. I used 2 spoons of extra virgin olive oil over salad. For a something different, I also used balsamic vinegar to taste. It goes especially nice with the olive oil.
  • Cooked and raw veggies were allowed.
  • Butter and salt were a taboo for me. However, over veggies I used a tablespoon of butter for taste purposes.

Critical Diet Points I Adhered Too:

  • I tried staying away from diet carbonated drinks and too much coffee (only 2 cups daily with fat-free milk and no sugar). Both these items act as a mild diuretic and means I will have to drink even more water to replace the water lost as a result. Plus the sweeteners used in diet carbonated drinks are questionable!
  • I NEVER skipped a meal. This is the #1 enemy for Building Phase muscles.
  • I never ate more than the suggested amounts, otherwise I would gain fat.
  • I never ate less than the suggested amounts or I would struggle to build muscle.
  • I ate my meals even if I felt full!
  • My meals were spaced between 3-4 hours apart.
  • I used NO alcohol during the week and weekends only one glass of wine or one beer per day. Alcohol is a big enemy of dieting and building muscles. Cutting it out completely is the best option.
  • I do NOT smoke. I cannot be successful at building muscles and continue smoking, the two oppose each other.
  • Sweets and chocolate: Sorry, I had none of these.
  • Cheat meal? Once per week (only one meal). I never stuffed myself (important), but had a sit-down meal and ate whatever my taste buds felt like including my favorite dessert.

Why did I use two different proteins powders?

  • Whey isolate is a quick releasing protein powder and perfect to use when my body requires an immediate uptake of protein.
  • Casein protein is used when I need a slow uptake of protein, such as while I am sleeping.
  • I tried to use trusted local (South African) supplements when I can, simply because they are cheaper than the imported ones.

Why so many shakes?

  • Well, simply to make my life easier. I did not have the time to stand for hours at night preparing the next day meals. But know this, solid protein sources are always preferred to protein shakes if you can manage the time. But I was careful not to replace my existing solid meals with shakes. The human body was not designed to live on liquids alone.

So after completing this 3 month intro approach you are now ready to start with a real serious body transformation system. CLICK the following link to get the ball rolling and signup for the customised and highly acclaimed ADVANCED SYSTEM II for the over 40 guy: https://gertlouw.com/my-transformation-secrets/


Remember – Each one who has reached body transformation success holds some truth. Use these recipes but keep on educating yourself and starting to mould it to make it your own unique winning recipe that suites you best.
Never change more than one aspect at a time before verifying that it works and only then introduce another change.

It is a battle of the mind and wills…but we each has but ONE life to live…and we need to make it the BEST life we can!
Don’t wake up like me at 41 and start making a difference…if u are young, use that opportunity and never live with any regrets about wasted opportunities! But that being said, even if you are 60, you can still transform to kick many a lazy 25 y/o’s ass! Time is precious…never let it slip you by.




I wish u MUCH success!

Gert Louw

As the years progressed, I have evolved my training regimen from my original transformation program (http://gertlouw.com/my-transformation-program/) to be more focused and more goal oriented in nature.

In this video I discussed the routine I am currently applying for bicep and tricep growth when I am on my 3-month cutting phase.

Cutting phase implies the process of bringing bodyfat down to enhance the muscled ripped look while keeping muscle size or even slightly increasing it.

In short, the arm routine for the cutting phase involves performing two huge super sets: Super Set One and Super Set Two.


  • Super Set One consists of a bicep exercise (20 reps) + tricep exercise (20 reps) +bicep exercise (20 reps) performed back to back with no resting in between.
  • When you completed above set for Super Set One, rest for 3 minutes and repeat Super Set One for a total of three times.
  • SLOW (!) and very CONTROLLED (!) movements during every rep.
  • Visualize the target muscle during each rep in your head and get a very focused “mind muscle” connection. Feel only the target muscle work to perform the movement.
  • During all triceps and bicep exercises, keep the elbows as stationary as possible to make sure that only the bicep do the lifting. The more you move the elbows the more involved the shoulders (and to lesser extend pecs and back) become to lift the weight.
  • Use full range of motion for exercises, meaning widest possible angle to make sure that the whole bicep/tricep muscle gets a workout.
  • You MUST (!) fail with each exercise on the 20th (last) rep of each set. [very important – key principle for growth]

When finished with 3 x Super Set One, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

This not only help the muscle recover better but also enhances blood flow plus it helps keeping the veins more elastic and prevent hardening of arteries to and extent. It is also believed to be an important factor in obtaining aesthetic looking muscles.

SUPER SET TWO (the same as above with the following differences)

  • Perform 3 different exercises (biceps + triceps +biceps) than those you did in Super Set One.
  • When finished with 3 x Super Set TWO, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

End of your routine with 15-20 minutes of moderate cardio.

Be wary of too much cardio. Cardio is a muscle size killer. You cannot expect to have  big muscle size and do a lot of cardio. The two goes against each other.

If you have body fat you want to get rid of you should do that via fine tuning your diet and not through excessive cardio.


Before training (stick to basics don’t waste your money on fancy stuff!):

  • 45 minutes before training 8 tablets BCAA’s (prevent a catabolic state during training)
  • 45 minutes before training 5g L-Glutamine

After training:

  • Immediately after training eat 1 apple or banana.
  • Immediately after the apple/banana drink a serving fast absorption whey protein.
  • 1-2 hours after training eat a small fat-free meal containing a decent protein serving.


Any questions, please feel free to contact me.


Gert Louw


gert louw

 After a year of web voting, finally the results is available for the WEB BICEP FLEX-OFF 2012 contest video .

Here is the results video:

Special thanx to Leo from “The Fight Club” who helped to combine and counted all the votes.

The original 2012 contest video:


See http://gertlouw.com/2013/05/26/web-biceps-flex-off-2013/ for the 2013 contest video

Entries for the 2014 contest is now open (until May 2104) – if interested, email: gertlouwljc@hotmail.com

Here is the 2013 video:

Choosing contestants is always a very difficult challenge due to the sheer amount of quality flexers out there – shape and aesthetics is critical above sheer size.

However, making an HD video requires good quality photos of each contestant and that is much more difficult to find. The guys all have photos and most good ones but few of a high enough quality to be used in the vid. So that immediately narrows down the field of contestants quite drastically.

One contestant I really wanted to include but could not (photos not in focus) is Flipie Du Preez from South Africa, 18 years old and serious good muscle and aesthetics.

Flipie du preez Flipiedupreez Flipiedupreez2 Flipiedupreez4 FlippieduPreez

Will monitor him and if the photo quality improves I will most definately include him in the 2014 vid.

The enlisting for the 2014 vid is open until the last day of August 2014. Email me at gertlouwljc@hotmail.com if interested but please make sure you have good quality photos.

Here follows the rest of the great flexers I wish I could have used for the video but could not due to unacceptable quality photos:


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Best male BICEPS

Biceps must be the main defining muscle of the male physique and they most certainly are also the favorite muscle group for me to train.

The guys in the following videos are not professionals. A few is very well-known but the rest are all just plain hard-working workout warriors. So my videos  is simply to give them some recognition.

Yes, there are many other great guys out there but not all want to partake in the shootout and not all have good quality pics/vids available. So, after I did a LOT (!!!!) of searching, this is what I considered the top choice for each year respectively.

I would invite any one to please suggest potentials for the each years BICEP vid – 2013 is currently due. Keep your eyes and ears open and please email me at ScoobyMuscle@hotmail.co.za with any leads.