Ask me anything about training!

So this is my first official post plz be gentle (or not :rofl: ) not sure if advertising is allowed so figure I’ll offer some free advice too for those who want it!

I’m an amateur powerlifter who is looking to transition into full time coaching. I’ve been lifting for 14 years. My lifting credentials are: 200kg/440lb back squat, 145kg/320lb bench, 250kg/550lb deadlift, NSCA-CPT trainer.

I live in Taipei and currently work an office job remotely, I have a few clients but have been thinking about transitioning into full time coaching as that is what I enjoy doing! I moved here 4 years ago and I offer coaching in English or Mandarin.

Anyways I want to start off with a little discussion about what I notice from clients, friends, family and coworkers.
Many people often have a “do or die” mentality when it comes to training/dieting and honestly that is setting themselves up for failure.
Why? Think about building any habit, if you try to go from drinking 3 cans of soda to drinking none at all it is going to be a huge difference and eventually you will cave in and start drinking soda again. Instead if we took a more gradual approach and slowly ween down from 3 cans to 2 cans, then from 2 to 1 and etc. it would be a much more sustainable approach.
The same can be said for training and dieting, instead of trying to go to the gym every single day and reducing the amount of food you eat by half, try making small changes and it will be much more enjoyable (less painful)!

Shoot me a DM here or add my line (id: kefuzz) for inquiries, I offer in person and online coaching.
Rates are: NTD 1700 an hour or 2200 for 90 mins, inclusive of gym fees. NTD 3800 per month for online coaching, includes personalized program, dietary guidelines (not a diet plan as I’m not a dietician) and form checks.

Feel free to ask any questions you may have about training! Or hit me up with some shit posts :rofl:


Do you even lift brah?


So we can get free advice in this thread then?

Do you have any suggestions for getting back into the gym post-injury? I have a pretty messed-up disc at L4/L5 and crappy shoulders. How do I avoid making those things worse while still lifting enough to be useful?

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Hi, welcome to the forum.

I’ve been lifting weights for a while already, but I don’t see much improvement in terms of muscular volume. I eat well, a diet rich in proteins (chicken, eggs, formula milk), I don’t skip any session, and there’s nothing in the World that I want more than being stronger and bigger… yet I look pretty lame to be honest. It’s depressing me a bit and I’m even considering talking to a doctor.

Currently I have a set of dumbbells that I have put together over the years, consisting in one of 1kg, two of 2kg, and one of 3kgs. My workout is a progressive concept; I lift the 1kg 5 times with each arm, then I grab the 2kg ones and do 10x left-right looking at the mirror, making sure that the movement is perfectly synchronised. Then most of the times I lift 10 times with each arm the 3kg one. I think it’s a very good workout but somehow my muscles remain unimpressive.

Help me please.


Yeah, I had a shoulder injury (cuff rotation) and stopped doing physical work because of it.
My bicep muscle mass dropped and I have dropped skin under my arms.
I’ve doing the dumbbell exercises to strengthen my bad side and improve my muscle mass back to how it was.
After 2 years getting nowhere, I feel stronger but no definite visual difference.
I feel like giving it up.

Don’t neglect your legs. I suggest to add some frog jumps.



If someone wants to lose muscle mass on the calves, how would one go about that?

That person doesn’t work out or walk much in any way. Is quite thin, just feels has way to big calf muscles.

I can relate to this. Recently got diagnosed with arthritis in my neck as well. I’m in constant pain in my upper back and neck now.

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I’m about 440lb too. But I cannot lift that much. How can I get stronger while putting in limited effort?



What are your favorite things to do with a kettlebell to build your core strength?
Instead of lifting heavy weights a hundred times, can I get away with lifting light weights a thousand times?

I know that was addressed to the OP, but the answer is definitely yes. I was working with a hand tamper (basically a 5kg weight on the end of a pole) pretty much every day for a few weeks. Lifted and dropped it several thousand times. Put on a lot of muscle and got very cut.


Isn’t yoga the best?

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Not much advice given so fuzz…

Is squatting bad for your knees would be my question.

Is it okay to focus solely on chest and biceps?




Thanks for question! I had a very busy day just found some free time to reply.
For people with injuries, training should be initially focused around rehab to regain stability and strength to sufficiently perform the movement patterns. The most important thing for people with spinal injuries is learning how to brace properly, this will allow you to perform lifts like the squat/deadlift with reduced risks of injury.

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Sounds like you just need to get some heavier weights :wink:

There are many causes for shoulder injuries, without an in person diagnosis it is very difficult to tell what is the cause. We have 17 muscles that connect to our scapulas and shoulders!

You could try standing vertically with your hands to the sides in a relaxed state, palms facing backwards. Lift your hands upwards sideways and at the top your palms should be facing forwards. Hold for a 2 count and let your hands go down. If you can perform this without any significant pain, repeat this for 3 sets of 10 resting 1-2 mins between, hope it helps you!

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Kettlebells are a great versatile piece of equipment. My personal favorite is the goblet squat!
If you can do a goblet squat for a thousand reps in a single set, even with 1kg, I will be very very impressed!