Undefeated Men’s Physique Champion Joseph Ng Talks




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p>What do you love most about bodybuilding??

If you were to ask me this question a year ago I would have said that I loved bodybuilding because it made me look and feel better, and improved my confidence and self esteem. Now that I?m more in the public eye and have a following, I love that I have the ability to inspire others to change their lives.

Recently someone shared with me that during a point in his life when he was overweight and depressed, he came across one of my progress threads and he was motivated to start working out, maintain focus and change his life.

When I read this I was left speechless. At no point in my life had I ever thought I would be the catalyst for someone?s life transformation. From that point on my love for my sport was the ability to inspire change.

What are your future goals, dreams and plans?

IFBB Men?s Physique pro card.
Sponsorship.
Launch my fitness company.
What does your current training and split look like, and what do you like most about it??

My training routine will consist of 3 working days with one rest day. Other than my warm-up set I will always end each set at the point of complete failure.

The reason to train to failure (or as close to true failure as you can) is because that is what causes an adaptive response. Mechanically your body does not know the difference between an intense leg workout or if you?re in fight with a bear. All you body knows is that it is being pushed to its limits and that it needs to improve and build muscle to adapt to possible new threats.

I currently split my workouts as follows (in no particular order):

Abs. Cable Crunches 5 Sets, Tic-Tocs/Windshield Wipers 4 sets, Hanging Leg Raises 4 sets, Weighted Decline Bench Crunches 5 sets.
Chest. Flat dumbbell Press 5 sets, Decline Cable Press 4 sets, Incline Flyes 4 sets.
Back. Wide Grip Lat Pull Down 3 sets, Close Grip Lat Pull Down 4 sets, Close Grip Cable Row 4 sets, Deadlift 4 sets, Bent Over Rows 4 sets (I do not train traps).
Shoulders. Side Laterals 12 sets (see below), Rear Delt Rows 4 sets, Rear Delt Fyes 4 sets, Front Delt Press 4 sets, Front Delt Raise 4 sets.
Arms. Cable Pull Down 5 sets, Weighted Dips 4 sets, Unilateral Overhead Dumbbell Raise 4 sets, Alternating Bicep Curls 5 sets, Preacher Curl 2 sets, Barbell Curl Pulse Training style (See Shoulder) 3 sets to failure.
Legs. Squat 4 sets, One Legged Leg Press 4 sets, Jefferson Squat 4 sets, Leg Extension 3 sets, Lying Hamstring Curl 5 sets, Seated Hamstring Curl 4 sets, Seated Calf Raises 4 sets, Calf Raise on Leg Press 2 sets with pulse training followed by 3 sets 8-12 reps.

 

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