Week 1-4 Day 1 A1. Back Squat 4 sets x 12 reps, tempo 4010 A2. Barbell Overhead Press 4 sets x 12 reps, tempo 4010 B1. Lying Leg Curl 4 sets x 12 reps, tempo 3010 B2. Lat Pull Down supinated grip 4 sets x 12 reps, tempo 3010 C1. DB Walking Lunges 4 sets x 20 steps, tempo 2010 C2. Seated Row 4 sets x 15 reps, tempo 2011 D1. Reverse Crunches 3 sets x 15 reps, tempo 3010 D2. Chest Supported DB Reverse Flye 3 sets x 20 reps as fast as you can Week 1-4 Day 2 A1. BB Hip Thrust 4 se

"Strength training used to be called "Progressive Resistance Exercise." That's an excellent term, because it places the emphasis exactly where it belongs – on progression. by Brooks D. Kubik 5 x 5 is one of the Progressive Overloading Systems. If the beginners finished basic German Body Composition (GBC) program or after 12-weeks Body Composition Transformation program, I would like to introduce 5 x 5 to them to improve their strength. During the Intensification phase, traine

"Strength training used to be called "Progressive Resistance Exercise." That's an excellent term, because it places the emphasis exactly where it belongs – on progression. The whole idea of weight training is based on the principle of progressive resistance. The idea is to begin with a weight you can handle in good form for the required number of reps when you are a beginner – and then increase the resistance in a progressive fashion as you grow stronger and more powerful. Th

As you know, everyone's body and physique are totally difference. I cannot give your exact calories and macros for all of you. I am trying to give you some guidelines of nutrition on your training day and non-training day. First of all, everyone should download an app MyFitnessPal and enter your daily calories and macros and share it to your team captain and leaders. For Men 60-70kg Your goal is to gain some muscles and maintain body fat. Try not to add body fat during traini

"Kenneth is one of the best coach I have ever met. He taught me a lot of basic concept about proper training and dieting. Once you start you should not giveup until you complete your mission, fight until the end. I will keep this in mind forever. You can't become successful without a game plan and dedication. Don't expect its easy, and we shouldn't be chasing for easiness when it comes to training." Matthew "We train for success, not workout" by Kenneth Lo 11th Jan 2017 27th

我想講清楚，當你決定要在十二至十六星期內進行身型改造， 你便不可以有「休息」的念頭和想法。 休息是必須要的，而不是休息多於一天的時間。 出外公幹或是去旅行是可以的， 但你必須要找一間似樣的健身室繼續你的訓練。 訓練計劃是可以作輕微的改動。 酒店的健身室多數沒有squat rack，那麼你可以找一間大型健身室或一間Crossfit ，你便可以繼續訓練。 根據我的過去經驗，我的客人去旅行休息了數天，他們便要以兩星期去追回之前的進步，還需要額外的努力才能做到。 如果靚的理想身型是容易的，那麼街人的人或健身室內的訓練者都有腹肌和擁有美好的背部線條。但是，事實上並非如此。以下是我今個早上的訓練： Training log on 25.3.2017 - Squat & Shoulders A. Back Squat 5 x 5 B1. Lying Leg Curl 4 x 15 Last set 10+10 B2. Hack Squat 4 x 12 Last set 10+10 C1. 1-Arm DB Bent Over Lateral

Before planning a training program, we must understand why and what to train at the training session. I would like to spend more time on my weak link - posterior chain. Compound exercises are good like squat, deadlift, RDL, good morning, but isolation exercise has its place to improve my weak link. Never underestimate each movement at the gym. Improving our weaklink = Strengthen ourself to be stronger. This is an essential element of part Body Building.

#AskKenneth : Ratio of Chest & Back 3:6 Chest & Back A1. Flat Bench Press mid-grip 5 x 5 A2. Chin-ups NG 5 x 6-8 B1. Inclined Chest Press Machine 4 x 10-12 B2. 1-Arm DB Row 4 x 10 C1. Cable Chest Flye 4 x 15 C2. Lat Pull Down NG 4 x 12 D1. Seated Row machine 4 x 12 D2. Bent Over DB Lateral Raises 4 x 15 E. Facepull 4 x 15 Total 38 sets within an hour Focus on my weaklink - Posterior chain Chest exercises x 3 Back exercises x 6