= Resistance Training

= Strength Training

= Weightlifting

Taper, Deload, Junk Volume

Routines

• 10 分鐘熱身 (飛輪車，非健身車)
• ⭐️ For squats & deadlifts, lift heavier weights with low reps (4-6) per set, resting 3-5 mins between sets, 10-12 sets per gym session, 2 gym sessions per week
  • Squats
  • Deadlifts
    • Start with the bar over your mid-foot
    • Drag the bar as close to your shins/thighs as possible
    • Maintain a vertical bar path
    • Lower back remains straight
    • Head remains inline with back and hips
    • Ensure that your hips are positioned between level of head and knees
    • Ensure that the bar is directly under your scapulae
    • Do not jerk the weight off the floor
    • Do not overextend the lockout
    • Pull the slack out of the bar before you lift to create tension in the proper muscles
    • Mindsets
      • “Push the floor away” (like a leg press)
      • “Engage the lats” (like a straight arm pulldown)
• 組間休息時間
  • Drink electrolytes
  • Perform dead hangs
• Do kettlebell swings & face-pulls after EVERY workout

重質不重量，專注在把「每一下」動作都做到最完美。

Strength 區間只會增加肌肉力量，不會增加肌肉大小！

For cyclists, each gym session is a Leg Day 😂 (Core work is secondary)

Whey Protein