Top 8 Tips For Natural Body-building ⁣

8個自然健美提示⁣

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1️⃣ Set a Goal & Follow the program 定下目標，根據訓練計劃去訓練⁣

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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. ⁣

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Without a GOAL, you will get lost when you are training. ⁣

You will lose motivation and feel depressed. ⁣

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2️⃣ Focus on form, techniques & tempo 集中姿態、技術和節奏訓練⁣

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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.⁣

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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. ⁣

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3️⃣ Focus on compound exercises⁣

集中複雜性動作訓練⁣

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As Charles said you should focus on the bang-for-buck exercises like back squat, front squat, deadlift, chin-ups, overhead press...⁣

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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...⁣

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4️⃣ Lift heavy 重量訓練⁣

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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. ⁣

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You should focus on high-intensity training like 5-8 rep range. ⁣

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Only focus on 5lb lateral raises doesn’t build your delts.⁣