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Hypertrophy Guide | Unilateral Lat Pull Down
Coaching notes:
• Depress your shoulder. Start to contract your Lats.
• Bring the handle down without any explosive power
• Contract your Lats as hard as you can.
• Pause longer at the bottom range.
• Keep the Lats contraction during eccentric.
• NOT just pulling the handle from point A to point B.
• Add posing after each set.
Online Coaching | Personal Training
#AskKenneth #Teamkenneth
#AskKenneth | Body Composition Guide | Back Hypertrophy | 如何能夠有效地訓練背部肌肉？
今天，我嘗試示範水平拉背
Today, I demonstrate how to perform Seated Row for building muscles effectively.
時常在健身室見到很多學員做拉背的動作時，發覺他們太注意正確動作的技術，而忽略了對肌肉的反應。請不要誤會，我並不是說動作不重要，如果你想訓練肌肉的話,必須要令該肌肉收縮，才能建立它們。
I've seen some trainees using too much arms to perform the seated row, their form is fine, but I reckon they don't know what they are doing. They may hope this exercise can build their back muscles after 3 sets x 12 reps. Don't get me wrong, movement is essential, but focusing on the target muscle is more important for hypertrophy.
提示 Tip：
1️⃣ 把手柄帶到腰的位置，同一時候打開肩膊，
將肩下垂。Bring the handles to your waistline, open your shoulders and depress the shoulders. But no need to extremely retract the scapulae.
2️⃣ 在此位置停頓2秒時間，把肩膊提升，然後再次下垂。此動作能夠令背闊肌完全收縮起來。Pause about 2s in front of the body, and engage the lats as hard as possible.
3️⃣ 然後把手柄沿着雙腳返回起點。
當伸直雙手的同一時間，不要忘記繼續感覺你的背闊肌。不要令它放鬆起來。
Keep contracting the lats during eccentric.
4️⃣ 挺直自己的身體，亦不要搖動身體。
Keep body upright without body swing.
5️⃣ 此動作的重量相對性會輕一點。
The weight is relatively lighter than usual. Your job is to make a light weight feel heavy.
Online coaching | Personal Training
#seatedrow #wnbfpro #Teamkenneth #aesthetic #mensphysique #naturalbodybuilder #MastersBodybuilder #bodybuilding #relentless #bodycomposition #vancouverfitness #motivation #ketones #unstoppable #Vancouverfitness #健身 #健美 #溫哥華 #自然健美 #身型改造 #私人健身教練 #盧恩澤教練 #香港健身 #温哥華 #温哥华健身 #私教 #網上訓練 🇭🇰🇨🇦
今回は「ボリューム」という考え方についての動画です。
長くなりましたが、「ボリュームでトレーニング量を管理する」という考え方を知るきっかけになれば幸いです。
【ボリュームを管理した、追い込まない全身トレーニングのプログラムを作りました】
▶︎中上級者向け9Weeksプログラム（週4〜5）
https://note.com/shofitness/n/n9851d43e23bd
摂取カロリーやPFCの自動計算、使用重量もMAX重量を入力すると自動で算出されます
女性用はこちらhttps://note.com/shofitness/n/n52e99c2e89da
「追い込まないトレーニング」って、何？
https://note.com/shofitness/n/n2f5baeafaef8
0:00 動画概要
0:12 ボリュームとは？
0:25 この動画における前提条件
1:32 筋肥大の考え方
2:33 1kg100回と100kg1回、同じボリュームだけど…
3:38 Effetiv Rep〜効果的なレップ
6:32 ストレートセットは理に適っている
7:35 結局何が大事なのか
8:35 Dr.Mike Israel によるhypertrophyガイド
13:20 追い込まなくても筋肥大はする？
14:04 潰れることのデメリット
14:54 追い込んだ場合と追い込まずにボリューム管理した場合のレポート
17:04 レストポーズ法、ドロップセット
17:38 パワーリフティングのトレーニングは筋肥大しない？
18:26 追い込むトレーニング「だけ」が正解ではない
▶︎Dr.Mike Israel によるhypertrophyガイド
https://renaissanceperiodization.com/hypertrophy-training-guide-central-hub/
▶︎RPEを使った、"追い込まない"初～中級者向け筋肥大プログラム
https://note.com/shofitness/n/na08dddefbf59
▶︎潰れるまでトレーニングした人としなかった人の回復時間についてのレポート
https://www.ncbi.nlm.nih.gov/pubmed/28965198
▶︎追い込んだ場合と追い込まずにボリューム管理した場合のレポート
https://www.mdpi.com/2075-4663/7/7/169/htm
12/28土20:00〜
アパレル新商品 プルオーバーフーディー・ジョガーパンツ販売します
https://everlift-store.com
【EVERLIFT】http://everlift-gym.com/
【Twitter】https://twitter.com/shoimakoga
【Instagram】https://www.instagram.com/sho_imakoga/
【noteで初心者〜初中級者向けのプログラムを販売しています】
トレーニングを始めたばかりの頃は、メニューを組むのも一苦労だったりします。
僕のチャンネルで紹介している理論を元に、基本を押さえたシンプルなプログラムを用意しました。
週2〜4回の4種類を用意しているので、ご自身のライフスタイルに合わせて頻度を選ぶことができます。
どちらもプログラム部分以外は無料で読めますのでぜひご覧ください。
▶︎初心者が効率的に筋肥大するためのプログラム
https://note.com/shofitness/n/n16988a2c0f23
▶︎RPEを使った、"追い込まない"初～中級者向け筋肥大プログラム
https://note.com/shofitness/n/na08dddefbf59
♥ Nana used to only weigh 42kgs! She's now at a healthy 53kgs with consistent strength training and eating well. If you struggle to gain weight or if you want to get sculpted, follow this workout routine! Read below for more info.
♥ HER Network is NOT sponsored. It is an online network I created bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
♥ SUBSCRIBE for new video every Monday, Wednesday and Friday. http://www.youtube.com/joannasohofficial
"We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more."
________
Nana is one of the most well-known faces in Malaysia’s fitness industry. She is deeply passionate about combating obesity, and has delivered talks and seminars across the country about the importance of active living. She also likes to challenge the perspective of women in weight-training.
________
Stay connected and follow us:
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv
Nana Al Haleq
https://www.instagram.com/nanaalhaleq/
Joanna Soh
http://joannasoh.com/
https://www.instagram.com/joannasohof...
https://www.facebook.com/joannasohoff...
https://www.youtube.com/user/joannaso...
https://twitter.com/Joanna_Soh
________
Tempo: 3 – 1 – 1
Reps: 12 – 15 reps per exercise
Sets: 3 per exercise
Do this routine 3 – 4 times weekly
Exercises
1) Squat with Dumbbells (3 – 5kgs each)
2) Romanian Deadlift (4 – 8kgs each)
3) Split Squat with Stepper
4) Hip Thrust
5) Cable Kickbacks (6 - 12kgs)
The weights should be heavy enough for you to lift between 12 - 15 reps. If you can lift more than 15 reps, then you need to increase the weight. If you struggle to lift up to 12 reps, then the weight is too heavy for you, reduce it.
________
This workout is based on HYPERTROPHY strength training. What is muscle hypertrophy? Muscle hypertrophy involves an increase in size of skeletal muscle cells (hence, weight gain). The goal of most hypertrophy exercises is progressive hypertrophy, ensuring each workout taxes the muscles more that previous through training manipulation.
What you need to consider and be aware of every time you are undergoing hypertrophy exercises is:
1) Time under tension which is how long each repetitions or sets takes.
2) Repetitions. Optimal reps range for hypertrophy is between 8 to 12 reps.
3) Tempo. How fast and slow you move the weight through the eccentric, concentric and isometric faces. For this, it's 3 - 1 - 1 tempo. 3 seconds eccentric, 1 second concentric and 1 second isometric.
♥ Nana used to only weigh 42kgs! She's now at a healthy 53kgs with consistent strength training and eating well. If you struggle to gain weight or if you want to get sculpted, follow this workout routine! Read below for more info.
♥ HER Network is NOT sponsored. It is an online network I created bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
♥ SUBSCRIBE for new video every Monday, Wednesday and Friday. http://www.youtube.com/joannasohofficial
"We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more."
________
Nana is one of the most well-known faces in Malaysia’s fitness industry. She is deeply passionate about combating obesity, and has delivered talks and seminars across the country about the importance of active living. She also likes to challenge the perspective of women in weight-training.
________
Stay connected and follow us:
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv
Nana Al Haleq
https://www.instagram.com/nanaalhaleq/
Joanna Soh
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
________
Tempo: 3 – 1 – 1
Reps: 12 – 15 reps per exercise
Sets: 3 per exercise
Do this routine 3 – 4 times weekly
Exercises
1) Shoulder Presses (2 – 4kgs each)
2) Lat Pulldown (15 – 20kgs)
3) Bent-Over Dumbbell Row (4 – 6kgs each)
4) Bicep to Lateral Raises (2 – 4kgs each)
5) Rope to Face Pull (8 – 10kgs)
The weights should be heavy enough for you to lift between 12 - 15 reps. If you can lift more than 15 reps, then you need to increase the weight. If you struggle to lift up to 12 reps, then the weight is too heavy for you, reduce it.
________
This workout is based on HYPERTROPHY strength training. What is muscle hypertrophy? Muscle hypertrophy involves an increase in size of skeletal muscle cells (hence, weight gain). The goal of most hypertrophy exercises is progressive hypertrophy, ensuring each workout taxes the muscles more that previous through training manipulation.
What you need to consider and be aware of every time you are undergoing hypertrophy exercises is:
1) Time under tension which is how long each repetitions or sets takes.
2) Repetitions. Optimal reps range for hypertrophy is between 8 to 12 reps.
3) Tempo. How fast and slow you move the weight through the eccentric, concentric and isometric faces. For this, it's 3 - 1 - 1 tempo. 3 seconds eccentric, 1 second concentric and 1 second isometric.
