Many people asked me what is my next goal after #Olifts ? My seasonal training program is Intensification: Sept to Mar Accumulation: Apr to Oct Today: Quads & Hams A. Hack Squat 5 x 12 B. 1-leg Press 4 x 12 each C1. BB Good Morning 4 x 12 C2. DB Split Squat 4 x 12 D1. Kneeling 1-leg Curl 4 x 10 D2. Leg ext 4 x 15 E. Sumo Deadlift 5 x 12 F. Seated Calves Raises 4 x 15 Total 34 sets

Shoulders & Back A1. Seated Reverse Flye Machine 4 x 15-20 A2. Lat Pull Down PG 4 x 12 B1. Seated Lateral Raises Machine 4 x 15 Last set drop sets B2. Seated row 4 x 10 Last set drop sets C1. Seated Arnold Press with supported 4 x 12 C2. 1-Arm Plate loaded row 4 x 12 D1. Standing Alternating DB Frontal a Raises 4 x 12 D2. Cable Pressdown with straight arms 4 x 10 Last set drop set E1. Seated 90 deg Lateral Raises Machine 4 x 12-15 E2. Chest Supported DB Reverse Flye

話說，上星期收到一個電郵 我幾個星期前介紹了她到 Ultimate Performance CWB 作小組訓練，因為她並不喜歡其他健身室之環境，所以我推介#UPHK! 在幾星期內，她減了差不多10磅，體脂(body fat %) 亦減了很多。當然，配合正確的飲食吧！ Anyway，在哪裡做gym並不是今天的題目，她在電郵中問我，究竟什麼體脂是最理想。 今天我嘗試以我的個人見解去分享這個問題。 Seriously，這個問題並不是一言兩語能夠解答。

香港人去到異鄕要爭返一口氣！唔輸得！ Today is my first time to compete in Weightlifting - Masters Vancouver BC Damn! My legs were shaking when I was standing on the stage in front of people. I knew I was not going to do any PB because I was cutting weight and eating less. Here is my result: Snatch 96kg Clean & Jerk 114kg Total 210kg I won 1st place in my age group 40-45, bodyweight at 85kg. 但那等候耶和華的，必重新得力。他們必如鷹展翅上騰，他們奔跑卻不困倦，行走卻不疲乏。以賽亞書ch.40:31 #AskKenneth #Olifts #Weightlifitng #Olympic

Here is my history, I injured my left biceps in 2015 when I was preparing father body building competition. I remember that I couldn't pick up 4kg DB from the rack. I just couldn't do any biceps exercises with any grip for few months. It was terrible. Fortunately, I've already developed decent biceps at that moment. I maintain my biceps size by doing pulling exercises. At the moment, I couldn't do bodyweight chin-ups and pull-ups, but I could do lat pull down and seated row.

Someone said behind neck press is wrong, But some people (including me) are doing it. I tell you what nothing is right or wrong. When people say something, you should think it first. When someone told me you should not do behind neck press, or it will hurt you, perhaps his shoulders are already messed up. If someone cannot do any behind neck press, I encourage him to do more shoulder #mobility drills and do strengthen his rotator cuff. Similar to ass-to-grass #squat, someone

A lot of people want to be "ripped" with super low body fat% or want to have beach body during summer. When they start training and dieting (calories deficit), they look smaller. The fact is that bodybuilders or magazines cover models cut at least 8-10kg from off-season to in-season. They spend 12-20 weeks to be "ripped." Depends on what is your starting condition. Therefore, if you want to be lean or ripped, you need to prepare that you will be "smaller" than your expectatio

I've learned tempo training from Charles R Poliquin (aka Strength Sensei), and I spent four years of practice at Ultimate Performance Hong Kong with my program and my clients. I would like to share my own experience at here. Remember, different coaches have different approaches. Nothing is right or wrong. "Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee If Fat Loss is your goal, it means you should focus on "Tempo Training" to