關於 more weight or more reps ，我們在網路上蒐集到這些相關的討論、資訊與評價

- This works with the Brachialis and forearms. I prefer going a little more reps for neutral grip curls. Add weight if necessary. Keep your wrists tight went you do this exercise.cise.
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1. Supination Curls: 8-10 reps x 4 sets
- Add weight every set. Fix elbows position and squeeze your Biceps hard!
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2. Skullcrusher: 10-12 reps x 4 sets
- Maintain or add weight if necessary. Don't go heavy for this exercise. Work on the tempo and squeeze for this exercise.
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3. Hammer Curls: 12-15 reps x 4 sets
Take about 60-90 seconds rest in between sets. Do this in a classic straight-set style for better performance.if necessary. Keep your wrists tight went you do this exercise.
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4. Narrow Grip Push Ups: To failure x 4 sets
- Arms shoulder width or slightly closer. Go wider grip if you feel too much pressure on your wrists. Elbows fully extend at the top. Go all out and you'll feel the intense burn.
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Take about 60-90 seconds rest in between sets. Do this in a classic straight set style for better performance.
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I personally prefer to do them in a Superset style. Eg. Curls > Skullcrusher > Rest > Repeat.
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Enjoy! 💣

Q&A⁣
⁣
1️⃣ Split Squat ⁣
Hamstrings cover the calves.⁣
If you have an ankle mobility issue, front foot stands on the plate or reebook step. ⁣
⁣
2️⃣ How can I lose body fat efficiently?⁣
Track your calories and macros. Make sure you are doing calories deficit with high NEAT. ⁣
Be accountable to your coach. ⁣
⁣
3️⃣ What is Tempo training?⁣
You can control your body and weight with described tempo. You also can focus on the eccentric (negative) to stimulate muscle protein synthesis. ⁣
Tip: Respect the tempo. ⁣
⁣
4️⃣ Should I eat carb when I am transforming my body composition? ⁣
It depends on your body fat%.⁣
If you are over 20%, you may go through low- carbs diet x 4-6 weeks to improve insulin sensitivity. Then introduce some carbs for you.⁣
⁣
If you are not that fat and train x 5-6 sessions a week and lift heavy shit, you don't need to cut carbs at all. ⁣
⁣
5️⃣ How can you get more clients?⁣
Educate yourself, perfect your form, and transform yourself first. ⁣
⁣
6️⃣ When should I start to practice Olypmiclifting?⁣
Once you master the back squat, front squat and deadlift, you can start to practice olympiclifitng with PVC or an empty bar.⁣
⁣
According to my experience, your back squat have to hit 100kg x 3 reps first before starting to put weight on the bar to practice Olifts. ⁣
⁣
The reason is your Snatch and Clean will be much more solid. ⁣
⁣
7️⃣ How can I feel my hamstrings more when I am doing RDL?⁣
Lift lighter weight and shift your hip back, pause at the bottom range and feel your hamstrings before standing up. ⁣
The key is don't bend your knees too much. ⁣
And keep a neutral spine. ⁣
⁣
Tip: Close your eyes when you are doing it. ⁣
⁣
Furthermore, you have to make sure your shoulder and hip mobility are in good condition.⁣
⁣
8️⃣ How come I get angry all the time? ⁣
Anger produces more anger.⁣
Aggression produces more aggression. ⁣
Outbursts lead to more outburst.⁣
Ask yourself, what do you want. ⁣
“A gentle answer turns away wrath, but a harsh word stirs up anger.” ‭‭Proverbs‬ ‭15:1‬ ‭NIV‬‬⁣
⁣
⁣
⁣
#AskKenneth #TeamKenneth #onlinepersonaltrainingmentorship
#onlinecoaching #onlinepersonaltraining

#AskKenneth | 8 Ways To Get Six Pack Abs Efficiently ⁣
⁣
1️⃣ Calories Deficit ⁣
Eat under your maintenance. ⁣
⁣
2️⃣ Systematic Training Program ⁣
including Strength + Hypertrophy training ⁣
You have to lift heavy weight, and record no of sets, reps and manipulate the tempo. ⁣
⁣
3️⃣ Sleeping Quality ⁣
Prepare to sleep. ⁣
• Switch off the phone or computer 1-2 hours before bed. ⁣
• Read a book before sleep.⁣
• Dark bedroom.⁣
• Empty your mind. ⁣
• Pray before sleep. ⁣
⁣
4️⃣ Stress Management ⁣
• If you cannot handle stress, stop reading news and social media. ⁣
• Talk to your close friend(s). ⁣
• Consult with professionals. ⁣
• Minimize your workload. ⁣
• Walk.⁣
• Reduce training frequency. As I know, some people train too much. ⁣
⁣
5️⃣ Cook by yourself ⁣
You only can count calories if you cook at home. ⁣
If you don't know how many calories do you eat, you're NOT having calories deficit. ⁣
⁣
6️⃣ Avoid alcohol ⁣
According to my coaching experience, drinking alcohol once a week CANNOT transform your physique, especially your NEAT is pretty low. ⁣
⁣
7️⃣ Ask yourself what's your WHY on a daily basis⁣
”I have more confidence if I have abs.”⁣
”I want to set an example for my kids.”⁣
”I never had athlete’s physique, I want it.” ⁣
”I want to compete in bodybuilding.” ⁣
”My dream is to have abs when I'm 40.” ⁣
⁣
8️⃣ Stay around with LEAN people⁣
Don't stay around UNFIT people.⁣..because
They may think you're crazy.⁣
They may think you're too much.⁣
They may ask you to happy hour.⁣
They may ask you to have parties every weekend. ⁣
⁣
⁣👉 You don't need to do abs exercises everyday.

👉 If you have high body fat%, you don't need to do abs exercises anyway.

👉 No exercises can BURN belly fat!
⁣
#FindYourWhy #abs #beachbody #summerbody ⁣
#abs #beachbody #sixpack #summerbody #腹肌 ⁣ #Teamkenneth #naturalbodybuilding #musclebuilding #personaltrainers #personaltraining #hongkongpersonaltraining #vancouverpersonaltraining #onlinetraining #onlinecoaching ⁣#vancouverfitness
#selfie #obsession #mensphysique #discipline #relentless #網上訓練 #溫哥華 #私人教練 #健身

All level in one workout! From Easy, Normal, Hard! Powerful home workout in progressive tempo that burns massive calories and improves your fitness level! Download My Training App here: https://bit.ly/trainwithjordanapp

Estimated calories burned in this session: 300-400+ kcal, more reps in = more calories out! (your fitness tracker might show different results)

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Training & Coaching App: https://bit.ly/trainwithjordanapp

Music by Revealed Recordings

0:00 Introduction
0:15 Round 1
7:37 Round 2
15:58 Round 3

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.

#fitness #workout #weightloss

Best hardcore fat burning home workout!

35 minutes of pure cardio, pure burning! This workout is probably the most challenging home cardio session I've ever made!

Level 6 challenge: For those who requested Level 6 workouts. Try to hit the Level 6 rep goal. Anything below the rep goal is a level 5 workout. Take note that level 5 is still insane!

Estimated calories burned in this session: 450-500+ kcal, more reps in = more calories out!
(your fitness tracker might show different results)

Training & Coaching App: https://bit.ly/trainwithjordanapp

0:00 Introduction
0:40 Fat-burning begin!

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness

Music by Revealed Recordings and Epidemic Studio

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.

#TrainWithJordan #BodyMaster #IronMastery

Today we have a full upper body workout targeting your arms, back, chest and shoulders! For those lucky enough to have gyms still open to them, this is a perfect workout for you!
Grab a set of light to medium dumbbells to push your body for 8-12 reps. It should feel difficult by the last few reps of each exercise, that's when you know you've chosen the right weight for the exercise. If you don't have any dumbbells, try to find alternatives to use at home.
This is a 45 min - 1 hour workout depending on your rest times and number of sets. Do this 3 times a week along with your other workouts, cardio and strict dieting, to help achieve your fat loss & muscle building goals. If you do this properly, this will help with your body transformation, build a lean and defined upper body in 8-12 weeks!

Workout:
Superset #1
1:02 - Dumbbell Chest Press
1:29 - Skull Crushers
Superset #2
2:09 - Seated Shoulder Press
2:34 - Standing Bicep Curls
Superset #3
2:57 - Chest Support Row
3:27 - Incline Bicep Curls
Superset #4
3:59 - Seated Side Raises
4:26 - Overhead Single Arm Tricep Extensions

Film Location: Ritz Carlton Hong Kong 118th Floor Fitness Centre

#upperbody #workouts #fitness #vtfit #

Last Video: Full Body Home Workout - https://bit.ly/everdayworkout

STAY TUNED for more FREE full workout programs coming soon to my Youtube channel and website!

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Website:
https://www.vtfitspace.com/

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https://www.youtube.com/playlist?list=PL5xClT_AK2tMGxxVpIrz_Z1ek1IbALQyp

Disclaimer: Before you start your workout, please make sure you are in good health and physical wellbeing. Consult with a doctor before beginning any exercise programs. If you are sick or injured, please consult your physician or doctor to seek professional advice before performing any of these programs. By performing any workout exercises, you are doing them at your own risk. I will not be responsible or liable for any injury sustained as a result of my workout videos or programs. To avoid injuries during a workout, please perform each exercise with correct form. Make sure you are in a safe and controlled environment while you are working out.

Results are not 100% guaranteed, the best results are from following a program suited for you and a diet to control your daily caloric intake, whether it be a deficit or surplus. Keep in mind results don’t come overnight and it takes discipline, determination and most importantly time for your body to change and adapt to what you’re trying to achieve. You may feel muscle pain (DOMS) from doing these workouts depending on your level of fitness and past history with working out. This is normal and you can choose to take proper rest for your muscles to recover. I am here to help show different types of workouts that may help different people achieve their goals, whether it is inside a gym or not. Again, workout safely the top priority is your health and safety.