關於 strength sensei ，我們在網路上蒐集到這些相關的討論、資訊與評價

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.⁣
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5️⃣ Train harder than you expected 努力訓練，超出自己所想像的⁣
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There is no easy way out! Period. ⁣
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6️⃣ Posing practice ⁣
健美Posing 練習⁣
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You may not go to compete the bodybuilding competition, but you should learn bodybuilding posing techniques. ⁣
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• Better connection between the mind and the muscle⁣
• Increase muscle hardness.⁣
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7️⃣ Nutrition 卡路里及macros控制⁣
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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.⁣
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8️⃣ Sleep 睡眠質素⁣
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Sleep is the secret weapon! No need to explain. ⁣
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#AskKenneth #TeamKenneth

Tip 16/52
A year of tips with Charles Poliquin

Coach Ryan here with a power-packed nutrition tip! Today we’re going to talk about optimizing your protein intake to maximize your muscle mass.

There is a LOT of confusion on the web regarding how much protein to eat and when you should eat this protein if you want to get as jacked and strong as humanly possible.

I believe this confusion stems from a combination of old iron-dungeon bodybuilding myths that refuse to die, overly sensational marketing from unethical supplement marketing companies, and today’s pop-culture of IG fitness celebs who don’t know their occiput from their anus.

I want to keep this extremely simple for you with some practical, easy to follow tips spread out over the next 2 posts.

In order to maximize your body’s muscle protein synthesis response to food, you MUST follow these FIVE protein rules:

1. Eat complete proteins at each feeding. Complete proteins are sources that contain all of the essential amino acids. EAAs are amino acids that your body cannot manufacture on it’s own, and must get from the diet. If you eat animal protein for your meals, you can rest easy knowing that each protein feeding is maximizing your ability to build and maintain muscle. If you make the choice to eat a vegan or vegetarian diet, you will need to ensure you are combining the correct foods in correct ratios to achieve a complete protein with each feeding. It requires more homework and diligence on your part, but it can be done!

2. Eat sufficient total protein per day. In order to maximize your lean body mass, you need between 0.8 – 1.5 grams of protein per pound of body weight per day. It seems like a wide range, but it’s explainable by your current caloric state. When in a calorie surplus, you are in an overall anabolic state, so you don’t require as much protein to build and maintain muscle. In a surplus, you can get away with the lower end of the protein range. On the flip side of the spectrum, if you are in a heavy calorie deficit to get leaner, then you need MORE protein as your rate of muscle protein breakdown will be much higher in a calorie deficit than it is in a surplus or in maintenance.

Get to work on these first 2 principles and we’ll be back shortly with 3 more non-negotiable protein rules that you MUST follow in order to maximize your muscle mass.

If you want to learn more about calories, macronutrients, different diet structures, peri-workout nutrition, meal-timing, eating for performance and more, stay tuned for our upcoming nutrition webinar series.