Tag Archive: secrets


Although even some young bodybuilders struggle with weak wrists it is most frequently the domain of the over 40 lifter.

The wrist simply do not have the power and ability to support the weight being lifted anymore. This could become a huge problem for a person in quest for size, because the key ingredient for growth is through intense, heavy weight lifting regularly to the point of failure.

I am one such person that struggles with weak wrists. I simply cannot hold the size weight required to stimulate enough growth. But I am definitely not going to call it game over…I made plans. And it is MUCH easier than most people think.

The following video is rather crucial to watch to fully understand exactly what and how I am doing it.

Click here to view video “Training for size with weak wrists”

 

Let me try to explain:

  1. You must get a wrist supporting rubber grabbing “glove”, like the one showed in the video.
  2. To make sure that the part that folds over the wrist is secure and do not come loose while engaged in heavy lifting, duck tape must be used as per instruction in the video. (Tape it on both wrists securing the part that folds over.)
  3. With every (!) weight you lift (dumbbells & barbels, pullups, seated rows for back and especially shrugs) the rubber part of the glove must be wrapped around the weight where your hand would go and then your hand must go over the rubber part in the reverse position (see video for exact method).
  4. This would alleviate the pressure on the wrist easily by up to 80%.
  5. When performing bench presses use the overhand position with the thumb in the same direction as all the other fingers. Let the weight of the bar rests on the lower part of just the palm of your hand so that no pressure is applied on the wrist. Do not clasp the thumb the other way around the bar. This put undue pressure on the wrist.

The above sounds simple, but I guarantee you that it will enhance your ability GREATLY to lift serious weights again without hurting the wrists and put you straight back into growth territory.

This is the way I’ve been lifting for the last 5 years and now at close to 52 I am in the best shape of my life.

Hope this help guys…be wise and GROW!

 

Those interested in the online transformation coaching I provide – check here: https://gertlouw.com/contact-me/

 

Gert Louw

www.gertlouw.com

gert2b

5 SECRETS to a ripped muscle body

If you ask me “WHAT IS 5 SECRETS” for having this body at age 50, well, here will be my answers.

This is seriously hard-earned information. I am employing each of these 5 key principles to reach success and it WORKS!

Click here to watch the video on “Five Secrets for s SHREDDED muscle physique”

 

Secret 1

Slot your diet in just above the starvation cutoff level for your body.

Too little calories and your body will think you are in a starvation phase which will shift weight loss from fat to muscles = smaller muscles and fat levels stays the same.

When the calories of the diet is just above this starvation cutoff level then weight loss will be shift away from your muscles to your fat storage = bigger muscles with less fat around them showing your ripped look.

How do I do that: With bi-weekly weigh-in sessions and taking body measurements with fat calipers on various places of your body to monitor the skin fat levels. When you drop on the scale and your caliper measurements stays the same then you are in a starvation phase. Up the calories by 10% and redo measurements in 2 weeks. As soon as no muscle loss occurred, then you will hit the sweet spot where fat will be started to used for energy.

 

Secret 2

NO CARDIO! Cardio is the single biggest threat to muscle size. The body’s natural reaction is to decrease muscle size drastically when faced with moderate to severe cardio.

No marathon athlete has any noticeable muscle size for this simple reason.

Forget about “burning off your fat” with cardio it is complete counterproductive for a person in quest for a muscled look.

When you are in your cutting period do only 80% of your normal weight training routine. Your body is fed less than normal and you cannot put too much strain on it with extreme lifting otherwise it will result in a catabolic environment.

 

Secret 3

PROTECT YOUR MUSCLES when training.

You need to take BCAA’s and L-Glutamine before and during training to protect your muscles from going catabolic (shrinking) while training. These two supplements divert energy to be used from fat storage and not muscles during workouts.

 

Secret 4

DO NOT TRAIN MORE THAN 4 times a week.

The body is under severe strain due to the training and cutting diet and thus needs more time than usual to recover and built. More than 4 times a week training and your muscle growth will flatten out and even decrease. If you’ve trained a muscled group on day 1, it is literally smaller for at least 48 hours while in recovery. On the 3rd day it should be back to size before the training session and only on day 4 to 7 does real growth occur.

Secret 5

Water, water and water – go for 4 to 6L per day.

When fat breakdown occur ir metabolizes and the process needs lots of water to be effective or it will slow down. This process also release many toxins in your body that was stored in the fat and that needs LOTS of water to get out of your system effectively. High water intake will have a dramatic effect on fatloss in a focused cutting diet.

 

Wish u MUCH success.

Gert Louw

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