Kenneth Lo

Kenneth Lo

April 12, 2017

There are 7 compulsory poses judged in the bodybuilding competition, they are: 

• Front Lats Spread 
• Front Double Biceps 
• Side Chest 
• Rear Double Biceps 
• Rear Lats Spread 
• Side Triceps 
• Abdominal & Thighs 

What's the benefits of posing?
1. Mind-muscle connec...

March 28, 2017

"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 succe...

March 23, 2017

#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. Be...

March 23, 2017

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


December 7, 2016

These two trophies are my first overseas awards since my rowing career.

# Fitness Star Model - Swimsuit Model - 1st place

# Fitness Star Model - Fitness Apparel Model - 1st place

by Fitness Star International


Kenneth was the M...

December 1, 2016

1. Four Quarter Turns 

2. Seven Compulsory Poses

December 1, 2016

"Kenneth, thank you for your motivation and unlimited support in my journey to achieve a healthier lifestyle. Your knowledge on body mechanics, coaching and nutritions helped me to get to where I am now. I can't express my gratitude to you for walking with me through t...

November 24, 2016

What's the difference of training between 30 and 60 years-old trainees? 

1. I will assess both trainees' body fat % and mobility, and try to understand their training age, sport background (if he had), and their injury issues (past/ now).

2. If their goals are Fat Loss,...

November 23, 2016

15 種改變香港人的飲食習慣








November 21, 2016

Sunday Morning 

No heavy squat

No heavy deadlift

No pumping iron

Not metabolic

No moaning 


Jefferson Curl 

Inspired by #Gymnasticbodies

#Stretching is preparing for next training session. 

That's important and essential. 

Without #mobility, you will it pay back later. 


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