THE KING's Top 10 Tips

Here are the Top 10 Tips to follow if you ever want to achieve any decent results - be it for strength, size, definition, or performance - courtesy of Yours Truly, one of Singapore's strongest men and the holder of Singapore's strongest squat, Keith Wong The King.

1. Train hard - if you wanna be lazy, then you'll look like Garfield.

2. Train Smart - you can't go wrong sticking to the basics. See the wannabe-flamingoes standing on one leg while doing side lateral raises? How about the douchebags doing ballerina twirls with the kettlebells? Or the guy doing dumbbell presses on the fit ball? How about the dead cockroach over at the bench press? Don't be like them. The King decrees what they do as "Circus Training"; so, unless you want to join the circus, don't train like a bloody clown!

3. Lift heavy - there's nothing like it: more muscle fibre recruitment, stronger bones, nervous system stimulation, and not to mention impressing the heck out of others during training.

4. Be consistent and persevere - Champions are made, not born; even the likes of Triple H, Shawn Michaels and Kurt Angle had to train for years and pay their dues before becoming World Champion. There are no shortcuts, so stop looking for them!

5. Eat right - tons of protein and carbohydrates (low carb diet only if you want to get ripped for a bodybuilding competition), plus essential fats. Make sure to drink plenty of water too.

6. Supplement adequately - it's not enough to just take protein shakes and creatine; be sure to take other health supplements such as vitamins, glucosamine for joints and fish oil for a healthy heart.

7. Minimise injury to ensure longevity - warm up properly, stretch, do self-myofascial release regularly, lift within your means and use proper form. An exercise is hardly ever dangerous; it's usually human stupidity that causes injury. Also, make full use of recovery techniques such as contrast baths, massage, etc.

8. Sleep - probably the most under-rated aspect of training. Studies have shown that while the average person needs 5 to 8 hours of sleep per day, athletes need around 10 hours of sleep per day. Sleep more if you want to grow bigger and stronger.

9. Be single-minded - if you really want to achieve something, go all out for it - do "whatever it takes".

10. Finally, find proven trainers to help you along the way, such as *shameless plug* Team Iron Behemoths! Being the best isn't about training alone in some dump thinking to yourself "Damn man, I'm hardcore!" It's about training with the best people, and the best equipment. That's why everyone at Team Iron Behemoths exceeds themselves. It's a proven formula for success! Of course, being here and reading Beefing Up is already a step in the right direction.


There you have it, The King's Top 10 Tips - anymore and he'll have to start charging!

For a personal session with Keith Wong, you may contact him at keithwong@keithwongtheking.com.

KEITH WONG. Don't be jealous, be INSPIRED.