Marvin Soh, 25, an assistant manager, shares how he trains for muscle hypertrophy during his weightlifting sessions.
Height: 1.67m Weight: 63kg
Exercise regimen: I do weightlifting six days a week and twice a week, I target different body parts that I want to improve. I lift as much as I can (three-12 repetitions) in the strictest form, as I know that’s best for muscle hypertrophy. During my off-season, I tend to try different training programmes to challenge myself to better understand how my body reacts to them. My body takes some time to show results, so I train smartly and with patience.
Diet: Cheat day once a week is fine for me, as long as I keep my food intake relatively “clean” on the other days. I rarely drink alcohol and I avoid fried food while maintaining a ratio of 50:30:20 for carbohydrates, protein and fat. The ratio changes when I am preparing for a physique show, usually with higher protein (around 150g) and lower fat (below 50g).