關於 slow reps for hypertrophy ，我們在網路上蒐集到這些相關的討論、資訊與評價

I'm proud of female trainee @sharis.hk
She did pull-ups x 10 reps in a row.

According to the program, she have to complete 50 reps in total after Clean & Jerk practice.

Just remind you that pull-ups (with pronated grip) is much harder than chin-ups (supinated grip)

▶️For the beginners, your goal is to do ONE rep clean & perfect chin-up.
You will start doing slow eccentric x 30s.

▶️For the intermediate trainees, your goal is to do 30-40 reps chin-ups within 20mins.

▶️For the advanced trainees, you will carry additional weight to do chin-ups.
And start to perform rings chin-ups as well.

▶️Whats next?
The trainees will learn Rings chin-ups with false grip.

▶️Then, the trainees will start to practice Rings muscle-ups.

Once you achieved one level, you have to focus on the next one. #BeRelentless

.“It doesn’t matter when we start, all that matters is that we start.” #SimonSinek

#back #pullups #chinups #femalestrengthtraining #AskKenneth #Teamkenneth #OnlineCoaching #PersonalTraining #workout #motivation #hypertrophy #bodybuilding #bodycomposition #summerbody #unstoppable #hongkong #vancouver #fatloss #身型改造 #香港 #温哥華 #温哥华 #温哥华健身 #私教 #網上訓練 🇭🇰🇨🇦

#AskKenneth | Thanksgiving Hypertrophy Training
| Back & Chest

Today, we focused on the foundation of proper execution.

1. Tempo, Time Under Tension, especially slow eccentric.
2. Range of motion
3. Mind-muscle connection
4. We didn't focus on the intensity at all in order to contract our muscles as hard as possible with 100% effort.
5. Squeeze the target muscles.
6. Chase for the "pump".

Remember that "Proper execution is Hard Work."

A. Chin-ups x 4 sets x 6-8 reps
B. Bent over row x 4 sets x 10 reps
C. LPD x 4 sets x 10 reps
D. 1-arm DB row x 4 sets x 10 reps
E. Inclined DB Press x 4 sets x 10 reps
F. Bench Press with a pause x 4 x 10 reps
G1. Chest Flye 3 sets x 15 reps
G2. Push-ups x 3 sets x 10 reps

#chest
#back
#hypertrophy
#Thanksgiving
#Teamkenneth

♥ 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:
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Joanna Soh
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________

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.