Recently, my right knee is hurting due to the high frequecy of training. I did about 10-12 sessions a week including weight training, olympiclifting training, BJJ and lot of cardio. Mobility is essential to everyone. Without mobility, you will suffer the injury very soon.

“A man who chases two rabbits, catches neither”. If your goal is to get lean, Stay focus on your goal. Do not think you will get super strong like the IG bodybuilders and olympiclifters. You should not chase your 1RM or 3RM. NO POINT! If your goal is to get strong like me, You should not do too many cardio and cut too many calories. If you do so many cardio (more than 2 times a week, you will kill your strength). Your goal is to reserve more glycogen in training sessions. If

Drop Lunges is one of the variations of Split Squat. Split Squat aka Single Leg Squat. It is an unilateral exercise. Drop lunges is a progression of of Split Squat. It requires more strength to perform this exercise. Step 1: Step forward Step 2: Land the floor with slow eccentric Step 3: Push back to the step with power A trainee may lift lighter weight to perform Drop Lunges. Variation is the key to stimulate your body to grow.

Week 10 log 不要低估飲食的重要性 你會唔會以為食少左野就會瘦？ 係，如果食少左野，身體用能量，低碳水，身體開始會用脂肪作能量，但這樣只會瘦，但唔會buildup 到muscle, 對長遠訓練目標沒有好處。沒有肌肉，沒有力量，只會瘦落去。 一日食多左野即刻肥番？ 不會。過左9星期訓練，開始有down, 唔想訓練感覺，教練即時安排了一日refeed day俾我，個日食左比訓練日高好多的碳水化合物（pizza,pancakes) , 超爽的！ Refeed day 對身體及心理上都好有幫助，擔心第日會肥番，當然無， refeed day 好似賽車入pit原理，重整身體，boostup mindset 再上路！ 接著的訓練明顯上番力，身體再快番有變化！ 我現在的飲食控制有嚴格規律， 係低碳水化合物量，但會在訓練前利用berries提升身體內少少糖份去供應多點長點能量俾我舉鐵。 多食good fat, 例如魚油，肉類，牛油果，堅果，nuts 等。 有固定疍白質攝取量，如瘦肉類及疍白奶粉。 飲食是重要！ 重要！很重要的！ 重量訓

#AskKenneth 158: How to build your back? Key points: Retraction (translation: squeeze your scapulae together) Contract your Lats as hard as you can Hold there - make sure you feel the contraction Lower down the weight with the contraction (Don't lose it) Do it slowly - If your goal is do to 4 sets x 10 reps, can you perform 40 reps with the exact feeling? Make every REP counts We train as hard as we can Don't speed up the TEMPO. We are NOT racing Take your time to finish the

#AskKenneth 157: How many trainees know how to train until failure at the gym? How many trainees understand what does "exhausted" mean? 有多少人知道什麼是「打柴」呢？ True failure means mental failure. - Dorian Yates I want all of you can push yourself to the "failure" at the last set. Don't save your energy for the further sets. Use all energy to the exercise. Give it all! Of course, we never "sacrifice" our techniques. Example 1 20 reps breathing squat after 5 x 5 After 10 reps, you want

How often do you train your calves? Some of you may think I don't need to train calves. You may say: "Maybe this is my last thing to do." "I care my chest and biceps more than my calves." "I don't really care." In the Bodybuilding competition, the judges will look at your physique from the bottom to the top. They look at your calves, then your hamstrings, then lower back, then upper back. If you cannot show your calves, you lose points. If you don't care about bodybuilding an

#AskKenneth: Cardio & abs abs 1 x 10-15 reps + abs 2 10-15 reps + rowing 1min, pace: 1:42-1:45/500m Rest no more than 1 min X 6 sets Duration 40-45 mins abs variations 1. Declined Bench Reverse Crunches 2. Hanging Leg Raises (Toes-to-bar) x 10 3. Hanging Leg Raises (Legs-to-chest) x 10 4. Rowing on the bench x 20 5. Straight Arms Leg Raises with Parallel Bars x 15 Keys: Slow tempo. Zero momentum. No swing. *Contraction is the key!* abs video

Sometimes we sit on the chair more than walking and squatting right? "Sitting position" makes us WEAK specially our glutes muscles. This exercise looks easy and simple. But you should try it first then let me know your feeling. This exercise can activate your glutes and abductors. Even you don't have knee pain at this moment, you still need to do a simple warm-up exercise to activate your weak muscles before your training. Prevention is the way to stay from the injury. I alwa