關於 muscle-building reps ，我們在網路上蒐集到這些相關的討論、資訊與評價

GGTK muscle building day 1

ย้อนไปเมื่อหลายยยเดือนที่แล้ว สองคนนี้เคยมา workout ด้วยกัน - ตอนนั้น GG อย่างอ้วน! นน 94 โลกว่าๆ และยก bench press บาร์เปล่าแทบไม่ขึ้น

ผ่านไปจะ 7-8 เดือนแล้วสินะ

วันนี้ @gg.georgie มาเป็นเทรนเนอร์ให้ @tk.tonkla - นี่คือความภูมิใจของเรา... ที่ได้รู้ว่าที่สอนๆให้ไป นักเรียนสามารถเอาไปสอนคนอื่นต่อได้

GG's Workout

Bench Press x 4-8 reps x 4 sets
Double contraction Bench press 8-12 reps x 3 sets
Cable Crossover 12 reps x 3 sets

TK's workout

Bench Press 6-8 eps x 4 sets
Chin Up rep max x 3 sets
Barbell curls 8-12 x 2 sets

TO ANSWER ALL WHO KEEP ASKING ME FOR ADVICE ON HOW TO GET BIGGER,THIS IS ALL YOU SHOULD KNOW AND FOLLOW.

25 WAYS TO GET YOURSELF BIGGER

1. Eat more
"Extra calories combined with training leads to growth," says Sean Hyson, the group training director for Men's Fitness. It's really that cut and dry, more muscle comes from more food.

2. Power up with protein
Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight.

3. Don't cut carbs
Numerous studies have pointed to the benefit of protein supplements in muscle building, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after workouts.

4. Use dumbbells
Montreal-based strength coach Andrew Sakhrani, C.S.C.S., encourages occasionally swapping out barbell work with dumbbells. Why? "Dumbbell presses open up the chest and recruit more muscle fibers.” This works for other exercises, too.

5. Work your back
It’s easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.

6. Change things up
Although we follow workout “routines,” there's always a need for variety. A workout shouldn't just be a weight lifting challenge, there should also be a level of complexity and variation to the moves.

7. Work your legs
Squats and deadlifts release massive levels of testosterone resulting in total-body growth. These two moves alone will add muscle everywhere.

8. Use your body weight
Remember, Bruce Lee was ripped and his muscles certainly weren’t small. He always touted the importance of body-weight exercises.

9. Train with a partner
“Competition in the weight room boosts testosterone and makes you enjoy your workouts more, so you’ll stick with them. You’ll also be forced to train harder,” says Hyson. So grab a buddy and get after it.

10. Take creatine
Creatine has been linked to muscle gain in almost every study that has been performed on it. Don't believe us? We've got plenty of great reading material on the benefits of creatine.

11. Sleep
“Most of your growth hormone release in a day comes during sleep,” says Hyson. Stick with eight hours as a guideline.

12. Pump up the volume
Bodybuilders, widely known as the biggest guys on the planet, have an age-old training method that has withstood the test of time: volume training. They typically do five or more exercises per body part, four sets of 8-12 reps, amounting to approximately 200 reps per body part.

13. Go heavy
Circuits might get the blood flowing, but heavy lifting skyrockets testosterone levels throughout the body. Hyson recommends using the heaviest load possible for “sets of five or fewer reps.”

14. Move with multijoint exercises
The foundation of a big, muscular body comes from big, compound lifts. (multijoint). Sakhrani says, "The chinup is the original biceps curl.” He adds that this principle holds true for all muscle groups.

15. Ease back at times
Just like a car having maintenance done, some of your gym days should look the same. Decrease the weight, up the reps, and slash the last two sets. Occasionally scaling back allows for full recovery.

16. Always focus on form
Being out with an injury sucks, and it kills your progress. Keep your form strict and you’ll build more muscle and while reducing the risk.

17. Be consistent
Going to the gym once a week won’t get you bigger. Pick a number of days to work out (3-4 is optimal), show up, and work hard, and you’ll see results quickly.

18. Chill out
Tension and stress cause the release cortisol, a stress-hormone that inhibits muscle-building and promotes muscle breakdown. Try and breathe easy, keep stress at a minimum to maximize your muscle.

19. Don't limit yourself
If you’re stuck at a weight and unsure if you can make that jump up to 225 from 215 on the bench press, don't just walk away from it. Grab a spot and give it a shot. Worst-case scenario? You fail, then you can try again next week.

20. Use a spotter
Spotters help you get that extra rep, and when done consistently, those extra reps will lead to muscle gains in the long run.

21. Consult a professional
There’s a reason that most trainers are big—they know what they’re doing. Search out an educated trainer and have a session or two with him or her to learn some new moves or some new nutrition tricks to employ in your fit lifestyle.

22. Find your “zone”
Whether it takes a certain playlist on your iPod or you have to wear that weird pair of shoes, it’s important to have the right mindset when you enter the gym or you’ll be distracted and feel like you can’t get anything done.

23. Be intense
Joking around, texting, and being social are great—just not in the gym. Focus on your workout, that’s what you’re at the gym for. If you have to respond, keep it short and do it during your rest interval.

24. Always warm up properly
Every time you lift, you’re waging a war on the weights. However, you won’t see any benefit without preparing properly for that war. Take care of your joints, ligaments, tendons, and muscles. Warm up!

25. Experiment…
If you're following a program, be sure to give it at least 6-8 weeks. If you're not happy with your results, don't be afraid to try something completely different. Change the exercises, amount of weight, reps, rest periods, amount of days, you name it.

In response to the previous article I posted. Do understand one thing.

"A program isn't standardised. It is always, customised."

Let's try to get rid of the "bodybuilding" mentality that many people still have, but think they don't.

Now, I run a separate online business with my cousin, who's currently competing for his first male hunk something funky competition.

It caters to people that want to build muscle and lose fat. This one is "more" standardised.

Why can we standardise, a muscle building program?

Because we combine the principles of hypertrophy which requires a certain rep range at a certain % of intensity. But we calculate the time (average of 6 weeks), to change the percentages and rep ranges. This works, amazingly well for muscle building and strength and allows us to really play around with crazy variables like movements, tempo, rest time, nutritional supplements, training apparatuses (bw, db, kb, bb, etc).

I remember one time, we were discussing on % of 1RM at some 838 tempo for 5 reps or something. Then one genius cousin decides, "Hey, can't weightlifters pull following this tempo too?"

Me being me, of course I tried it.

There were many a decision that I've made in life that was a lot smarter. This wasn't one of it. That's when we found out about the reality of a bodybuilder's recovery. It wasn't the same as a weightlifter. While they could do it, no problems, I couldn't even finish the sets. They were handling the weights at 80% 1RM and I was struggling at 65% 1RM because of the tempo. The PAUSE. Holy cow. The pause was horrible!

I'm also pretty sure my cousins waited till 10 seconds before calling it 3 seconds.

After that, my technique was whack. That's when I realised, that we just unlocked an entire new segment of training programming.

But the point here is, training for weightlifters have to be more customised than others. Because we don't just do muscle. We do movement. Ours is far more complex.

So, yeah, this is why when you ask for a training program, you get a lot more than what you expected. :)

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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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.

Join Mack for a strengthening workout!

10 reps x 5 sets, or 10 reps x 10 sets. Challenge yourself!

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4 important steps to build muscle mass.

1. Training Volume
2. Training Intensity
3. Mind & Muscle
4. Nutrition

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