Top 8 Tips For Natural Body-building
1️⃣ Set a Goal & Follow the program 定下目標，根據訓練計劃去訓練
First of all, you must set a date and an achieved goal, then your coach will design a game plan for you. Without a goal is like you drive to somewhere without a destination.
Without a GOAL, you will get lost when you are training.
You will lose motivation and feel depressed.
2️⃣ Focus on form, techniques & tempo 集中姿態、技術和節奏訓練
If you are not the Pro-bodybuilders, don’t copy their Youtube videos to train.
You should learn how to train properly with good form, perfect techniques.
What I learned from Strength Sensei (Charles Poliquin) is TEMPO training.
Especially body-building (hypertrophy type) training, you must learn how to lower down the weight slowly (eccentric phase). Loading the muscle with maximum tension is vital of the body-building.
3️⃣ Focus on compound exercises
As Charles said you should focus on the bang-for-buck exercises like back squat, front squat, deadlift, chin-ups, overhead press...
Of course, you should prioritise your weaklinks. If your posterior chain is your weaklink, you should focus on RDL, rack pull, low bar back squat, back extension...
4️⃣ Lift heavy 重量訓練
Folks, please focus on the Progressive Overloading once you managed the form, techniques and tempo. Lifting the same weight or reps every month doesn’t build your muscles.
You should focus on high-intensity training like 5-8 rep range.
Only focus on 5lb lateral raises doesn’t build your delts.
5️⃣ Train harder than you expected 努力訓練，超出自己所想像的
There is no easy way out! Period.
6️⃣ Posing practice
You may not go to compete the bodybuilding competition, but you should learn bodybuilding posing techniques.
• Better connection between the mind and the muscle
• Increase muscle hardness.
7️⃣ Nutrition 卡路里及macros控制
If you are preparing for the photoshoot, please focus on the calorie deficit.
You can apply Reverse Dieting after the photoshoot in order to reboot the metabolism and increase muscle mass.
8️⃣ Sleep 睡眠質素
Sleep is the secret weapon! No need to explain.