關於 exercises to build muscle mass ，我們在網路上蒐集到這些相關的討論、資訊與評價

Are you still looking for ways to build up your legs so you’ll look proportionate to your upper body instead someone calling you chicken legs?
.
Now you can try these exercises to help you build up the muscle mass!
.
List of exercises:
1. Barbell Squat - 5 sets x 8 - 12
2. Single Leg Press - 4 sets x 8 - 12 (each)
3. Smith Machine Hip Thrust - 4 sets x 8 - 12
4. Leg Extension - 3 sets x 15
5. Abduction - 3 sets x 15
6. Lying Leg Curl - 3 sets x 15 reps
.
Save and share this video to your friend would love to build up their legs! 🦵
.
Stay connect with me at:
FB Page - James Phua
Instagram - james.phua

Top 8 Tips For Natural Body-building ⁣
8個自然健美提示⁣
⁣
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⁣
集中複雜性動作訓練⁣
⁣
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 ⁣
健美Posing 練習⁣
⁣
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. ⁣
⁣
#AskKenneth #TeamKenneth

Want to look good when you wear shirt on? Then you have to build more muscle mass at the shoulders.
.
Try this shoulder exercises which targeted the 3 part of the muscle which is front, side and rear.
.
List of exercises:
1. Overhead Press - 4 sets x 8 - 12 reps
2. Seated DB Press - 4 sets x 8 - 12 reps
3. Rope Facepull - 4 sets x 8 - 12 reps
4. DB Side Raises - 3 sets x 15 reps
5. DB Front Raises - 3 sets x 15 reps (each)
6. DB Y Raises - 3 sets x 15 reps
.
Save and share this video to your friend who are looking for ways to build up their shoulders. 💯
.
Stay connect with me at:
Instagram - james.phua

SUBSCRIBE to my channel: https://youtube.com/terrenceteoifbbpro?sub_confirmation=1 Follow me on Instagram: https://www.instagram.com/terrenceteo7
For enquiries on ONLINE COACHING in regards to training, diet or stage posing, email me teo9239@hotmail.com
_______________

我叫张国华，在这里我会分享我朝向 Olympia 的脚步，分享我个人健身的方式，饮食、烹饪?、supplements 以及等等。

我是一位IFBB PRO 健体运动员。我健身已经超过15年了，在2013年已经开始了我的比职业赛的生涯，我在世界各地的比赛已经超过17次了，就如美国，印尼，新加坡，泰国，香港，马来西亚，中国，日本，菲利宾等等。我的最高荣誉就是在美国的Musclemania 获得8次冠军。

I'm an IFBB Pro Men's Physique athlete. I started training 15 years ago and began competing at a professional level from 2013. Since then I've competed in over 14 bodybuilding competitions worldwide from U.S.A. to Japan, China, Philippines, Indonesia, Singapore, Thailand, Hong Kong and Malaysia.

Some of my highlights include holding the title as a 7x World Physique Champion under the Muslemania Universe and Musclemania America as well as being the 1st Runner Up at the IFBB Japan Pro 2018.
________________

這次分享15個只用啞鈴就做到的腿臀訓練動作！
啞鈴的重量就因應自己的能力選取～
就算健身房的儀器都有人在用也不怕了！

1. Goblet Squat - 深蹲初學者必做
2. Sumo Squat - 刺激大腿內側
3. Heels Elevated Squat - 刺激四頭肌
4. Split Squat - 跨距有分別
5. Single Leg Squat To Box - 難度高！
6. Forward Lunge
7. Reverse Lunge - 適合前膝痛人士
8. Reverse Lunge Knee Up
9. Romanian Deadlift - 腿後肌伸展
10. Single Leg RDL - 單腿平衡
11. Hip thrust
12. Elevated Glute Bridge - 增加動作幅度
13. Elevated Single Leg Glute Bridge
14. Step up - 單腿訓練動作
15. Donkey Kick Back
Bonus: ???

Follow me on Instagram: Leannethephysio

Music by Ryan Little - blessings. - https://thmatc.co/?l=B17D3F27

Here are the list of exercises you can do at home to stimulate muscle groups that hardly been targeted from basic body-weight exercise. Example of muscle groups that hardly targeted at home: Delts, Back, Biceps etc.

Presented exercises are great for every individual with no gym equipment to get started. Getting the muscles activated and experience the first hand of muscle stimulation feeling. However, if you want to build up a complete solid physique with more muscle mass, body-weight training alone is not sufficient, someday you have to start committing to the gym or at least invest some training equipment, because when you get stronger, your body require greater load breaking old plateau for next level growth.

If you are serious in building up your physique in the gym, learning all essential resistance training techniques to speed up your gainz and most importantly, to reduce the time and hassle of doing countless of hours research on "how to get started", do check out my exclusive only training guide at: https://ironmastery.com. Here I've spent years putting everything I've learnt from my fitness journey to help you accelerate your fitness goal.

Instagram: @jordanyeohfitness
Facebook: /jordanyeohfitness
Personal Training Web App: https://ironmastery.com

Music: Own Little World remixed by Blue Stahli
Artist: Celldweller

#TrainWithJordan #JYtraining #IronMastery