Tag Archive: Train


Click here to watch video “3 Amazing steps to success in your life.”

Last week I had someone who contacted me on social media and ask me “What can I do to be successful?”. He felt he was getting nowhere in life and his work.

We went through a long discussion where I explained to him the 3 concepts or steps that had to be in place for any guy to be successful in life. It is not easy steps. NOTHING worthwhile in life is easy! But it is doable, very doable. And believe me it works.

So, I thought I need to share this. Maybe there is just that one person out there that need to hear this.  There was a point in my life that if someone shared this with me, it would have made a very, very big difference in my life at a much younger age. But the way our gears function is that most of us men have to hit rock bottom before we are prepared to sit down and actually listen to this kind of talk. We are difficult to bend and set in our ways. So maybe you are at that bottom point in your life right now…then buddy listen up and if this makes sense to you reach for it with everything you have!

I am not going to preach to you that money does not matter…the fact is, it does. One need a certain amount of money to live comfortably. But, when your only goal is about money then you might reach success (or whatever you define as success) but happiness will be far removed from your daily life. That unfortunately is ALWAYS the case when money takes center stage. So, money is in the picture, but not close to be the main aim of the 3 steps. Money is a natural outflow after the 3 steps, I’ll explain later…

For now, let’s start with the 3 steps.

Each of these 3 steps are inter-dependent. You cannot choose just one or two and think the end result will be success. You MUST put all three in place.

Step 1 – Body optimization – easiest

Step 2 – Heart & soul optimization – more difficult

Step 3 – Mind control optimization – most difficult.

When I say “most difficult”, it is far from impossible. All it means is that it will take a lot of effort to put in place.

STEP 1 – BODY OPTIMIZATION

A person will struggle to reach success when the body is not functioning optimally. An optimally functioning body means a healthy, fit appearance and a brain that is alert. This is more important than you think. When you walk into a job interview or your boss has to decide who to promote…well, in the real world these factors becomes important.

This also means you will gain more self-confidence as you are increasingly happier with your body. I went through such a Body optimization process and any person that has gone through it will tell you it changed their life on many levels for the better. People want to be around you, people want to talk to you, people respect you more and all these equals too more opportunities coming your way. 

This is easy, I got everything for you on this site. All it takes is sweat and some pain and time!

Here is a link to a completely FREE basic BODY OPTIMIZATION / TRANSFORMATION process that includes detailed training, dieting and supplement programs and instructions: https://gertlouw.com/my-transformation-program/

The above process is however generic. So, for those that want a more customized and comprehensive step by step system, follow this link: https://gertlouw.com/my-transformation-secrets/

This is a never-ending process that will become part of your life. You cannot live life to the fullest by sitting on the couch. A critical ingredient to be successful in life is to get up and start looking after your body.

STEP 2 – HEART & SOUL OPTIMIZATION

Now we starting to get deep. Up to this point (after step 1), you liked what you see in the mirror. The body looks great (the outside of the body). However, looking at yourself, most of us realize we don’t like the inside so much, the heart/soul and character. We don’t like the person we see and the person we have become, easily offended, carrying hate in our hearts, lacking integrity, weak minded and constantly choosing “wrong” in life. Our dreams were so much bigger and better for ourselves than this reality. We thought we were going to change the world, but sadly the world changed us. 

The thing that is missing in our character is INTEGRITY. An unshaken integrity that makes anyone that comes in contact with us look up to us with respect. An integrity that includes a strong but kind heart that cares for our fellow human being. An integrity based on an unshakable moral cornerstone that guides our decisions in life.

This whole process of HEART & SOUL OPTIMIZATION starts with MAKING RIGHT WITH GOD. I’ve said this in many of my videos and I will continue to say it. For me it is irrelevant whether you are and atheist or whether you believe in “the force”, the bottom line is, unless you make right with God on all levels of your life, you will not become the full person you were meant to be. You need to know what is right and what is wrong, you need an unshakable moral conduct guiding your life in every decision you make.

Only then can you start growing your character again. Through a close relationship with God we start shaping our character. My moral compass and mentor and to whom I aspire is Jesus Christ. You need to go on your own journey. Without this journey you will never reach your full potential.

This is no overnight process and like Step 1, this is a lifelong process that never stops. Changing one’s character IS possible but not on your own. I went through this process and I can now proudly say I like the guy looking back at me in the mirror, the inside and outside (but believe me, the process is far from complete!).

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Off course this is not easy! If it was, it would have been available in pill form at the Chemist! No, this takes bigtime effort, lots of knee time and sometimes pain-full changes you have to apply in your life. This is what separates the men from the boys…men with an unshakable integrity.

This is the type of person a boss wants to appoint in a key or important position in his firm or business. Someone he can trust and someone with integrity. When you have become this person, everyone around you will see it. You don’t have to do anything…it will be obvious.

STEP 3 – MIND CONTROL OPTIMIZATION

Ok, now we are talking! You are already far on the journey to become successful, but a key ingredient lacks. The training of the mind to cultivate positive thought patterns. Both point 1 and 2 is pretty much meaningless if you do not complete this step.

I’ve made video specifically about this point to explain the process to you.

Click here to watch video “CONTROLLING YOUR THOUGHTS”

This is where you start cultivating positive and uplifting thoughts. When you have completed and mastered this mind training then big things start to happen. Remember this few times you came across those positive good vibe people? You just wanted to spend time with them and surround you with them. They just uplift you! Well this will be you when you get his under control. And this is where things in the work environment start happening. The glass is not half empty anymore but now it is half full and THIS is what bosses LOVE. They will see your attitude and positivity and they will want (!) to appoint you in a key position…and that boys and girls is when everything falls into place (money included).

But be aware. This is not easy. This takes much training. NO GOOD THING IN LIFE EVER CAME EASY! How much do you want this? …then MAKE IT HAPPEN!

Wish you all happy training and making those dreams come true.

Gert Louw

Starting of cutting phase

Hi everyone,

The past 10 months was an incredible period of adding size and muscle to my body and have exceeded my previous best size with a good margin.

I am at the end of my building phase and my stats are: 1.75m, 91kg and about 9-10% body fat.

This is how I look at the end of my building phase:

 

Click here to view video “Start of strongman cutting phase”

 

I am starting my cutting phase on 20 July 2015 and it will continue for 3 months. The target is a level of 5% body fat.

A photo shoot and video shoot will be done at the end.

As you all know, my cutting phase is where I never train to failure but use lighter weights (anything from 20% to 40% lighter) and do higher reps per set (12 – 20 reps).

Very little rest in between sets and many superset exercises. The idea is a combination of resistance training with a degree of cardio involved (due to lighter weights and higher reps).

The fact that training is never to muscle failure also means the tendons and joints now have a chance to recover and strengthen from the punishing period of the building phase where EACH set was to absolute muscle failure.

The focus during the cutting phase is to keep the muscle size at the same level and then manipulating the body fat to a very low percentage factor. This can be very difficult because most guys (and girls) put their bodies in starvation mode (due to too little calories) and as a result lose more muscle than fat. I am following a very specific process whereby I monitor the effect my diet had on my muscle and fat reserves every 14 days and then adjust the calories accordingly, to force the diet to burn fat and not muscle for energy. I thus make sure that I stay just outside of a starvation mode which eats into the muscle size.

Wish you all many blessings and much success with your training!

Gert Louw (51 y/o)

GertLouw18small

How to train for aesthetic growth?

You might notice many guys (and girls) doing their sets religiously, train hard, eat right and rest well but it just seem that they not really getting anywhere. Yes they get bigger but it is not really a good-looking big but just …bigger.

bicep_curl

Then you see these guys (not many of them) looking really good…muscles in proportion, well-formed and they just got this “wow factor” when you look at them. But you don’t understand because they simply do not train harder or lift heavier weights than you…what is going on here!?

 

The jealous bunch will scream “steroids!” of course…but there is another much less sinister reason.

OK, granted, some of them might actually be juicing but I am gonna stick my neck out here and say me don’t think so.

 

What they do is they train right, but what is right?.

gert2

Let me explain…

  • It don’t help just lifting heavy and training hard week after week. You need to get a “mind muscle” connection for each rep of each exercise that you do.
  • You need to focus in your brain on the primary muscle you going to use for contraction and then do a slow controlled rep with perfect form. When you reached the max position you need to squeeze the target muscle for a second or two before you lower the weight AT THE SAME SLOW (!) SPEED that you used to lift or push the weight.
  • The negative move of the exercise must be at the exact same controlled slow speed and perfect form that the positive move of the exercise.
  • NEVER throw the weight around in a quick fashion.
  • Look less in the mirror and focus more on getting this “mind muscle” connection and absolute slow perfect form for positive and negative aspects of the rep.

Each and every exercise should be performed this way.

arnold-schwarzenegger-biceps-curl-alternate

You will find that you will gradually increase this “mind muscle” connection until you eventually have very specific control over the target muscle for a specific exercise.

 

Range of motion

Do NOT cheat on the range of motion of an exercise…you need the full range of motion to targets ALL AREAS of the muscle.

Cheating on the range of motion means you will not be targeting the complete muscle and thus not develop an aesthetic pleasing look. (ie: only your middle part of the muscle will develop well and not the sides or front/back)

gert1

Strengthening the “mind muscle” connection

Doing 20 minutes of posing in a mirror after training helps to further strengthen this “mind muscle” control.

The better this control the better your technique and focus on the muscle exercised and the result will be a full and balanced development of the muscle.

 

Look at those guys that have this wow factor. Look at how they train. You will see that their positive and negative speed and form is with absolute control and full range of motion.

Sure genetics always play a role.

But no matter how bad your genetics, training in the correct way will develop that muscle in a balanced way and you WILL LOOK GOOD!

conc_bicep_curl_0

 

Stop plundering ahead and start training wise.

Wish you success!

 

gert3

My first flexing video

At loooooong last I made a short flexing video.

All footage shot during the 2nd week of Jan 2013.
My training is spot on and weight now at 87.5kg, 8% bf (bodyfat) and 1.75m tall. (For those that don’t know – I am 48 y/o.)

I am busy cutting right now to lower bf from 8 to 6%. This should take me 2 to 3 months…slow process to ensure I loose no muscle but only bf.

The following changes is applied to my normal training program:

  • Close to the same diet as before just make sure I cheat less often and decrease carbohydrates (complex and simple) intake slightly (about 15%).
  • Same training as before with exception of 15 reps per set and not 8 as in the growth phase of the program.
  • Decreasing all my training weights for all excercises by approximately 1/3 of the weight size.
  • Muscle failure at approximately the 15th rep in each set (instead of the 8th rep as in the building phase).
  • Minimal rest inbetween sets…sweat baby sweat! (If too exhausted = 1 min stretching)
  • Introduce more supersets and more burnout sets (to maximize energy expenditure).

Will post update photos soon on lower body fat levels.

Wish you all a blessed 2013!
ScoobyMuscle (Gert)

 

 

gert2

gert2

Here is a motivational video I did a few months ago:

WORLD WIDE WEB BICEP FLEX-OFF 2012

Anyone want to enter for the 2013 vid? Email me at scoobymuscle@hotmail.co.za

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