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Malcolm Pow

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Malcolm Pow

I EMPOWER people to transform their body to look and feel better, rehab injuries, and stay pain free!

18/09/2026

Improve your cable shoulder raises with these tips!!

Give me a tag if you try this out! Find this useful, 𝙎𝘼𝙑𝙀 𝘼𝙉𝘿 𝙎𝙃𝘼𝙍𝙀 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏!! If you don't want to miss out on similar content, hit 🅵🅾🅻🅻🅾🆆 😉

Stuck in a rut with your training? Having trouble transforming into your dream body? Frustrated with not seeing result? Drop me a DM and let's have a discussion to see how we can work together to achieve your goals!!

17/09/2026

In an unilateral exercise, the side in which you choose to hold a load can alter the outcome of your training and musculature.

Same side (ipsilateral) loading

You will feel more off balance because it's harder to manage your center of gravity.

So to balance yourself, you unconsciously shift your weight on to more of your forefoot and you will have an easier time sensing your arch/big toe. This makes it an ideal choice to facilitate propulsive mechanics .

You will bias more:
Glute max
Posterior glute med
Distal hamstring fibers
External rotators

Opposite side (contralateral) loading

In contralateral loading, the weight acts as a counterbalance so you can stay relatively more stable and planted on more of the rear foot. This makes it an ideal choice for facilitating a hip shift.

You will bias more:
Adductor
Anterior glute med
Proximal hamstring fibers
Internal rotators.

Find this useful, 𝙎𝘼𝙑𝙀 𝘼𝙉𝘿 𝙎𝙃𝘼𝙍𝙀 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏!! If you enjoy my content, hit 🅵🅾🅻🅻🅾🆆 😉

Stuck in a rut with your training? Having trouble transforming into your dream body ? Drop me a DM and let's have a chat to see what I can do to help!!

15/09/2026

You don't need to restrict youself (not eating anything and feeling miserable) or let yourself go (eating anything and everything). You can actually eat normally in a buffet.

It is hard for you to self regulate when you are grazing. When you can't see all the food together, it just doesn't register in the same way.

Your memory of eating impacts how you interpret your physical hunger and fullness signals. If you have an incomplete memory of what you ate, you end up eating more and getting hungry sooner.

Getting to see all your food on one plate can make it easier for you to get a sense of how much you ate and regulate that naturally. This strategy is good for meals where food is sitting out like a buffet, BBQ, a big holiday meal, or a typical chinese (zi char) meal.

This works best if you get more than you think you need and put them on your plate. There is a higher tendency for you to go back for seconds (and end up eating more) if you put too little on your plate initially.

Find this useful, 𝙎𝘼𝙑𝙀 𝘼𝙉𝘿 𝙎𝙃𝘼𝙍𝙀 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏!! If you enjoy my content, hit 🅵🅾🅻🅻🅾🆆 😉

Stuck in a rut with your training and nutrition? Having trouble transforming into your dream body ? Drop me a DM and we'll see what I can do to help!!

11/09/2026

Find this useful, 𝙎𝘼𝙑𝙀 𝘼𝙉𝘿 𝙎𝙃𝘼𝙍𝙀 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏!! If you enjoy my content, hit 🅵🅾🅻🅻🅾🆆 😉

Stuck in a rut with your training? Having trouble transforming into your dream body? Frustrated with not seeing result? Drop me a DM and let's have a discussion to see how we can work together to achieve your goals!!

10/09/2026

The best time to train is late afternoon, between 3pm and 6pm because:

💪 Hormone levels tend to be optimal (ratio between ⬆️ testosterone and ⬇️ cortisol).

💪 Body temperature is elevated (⬆️ nerve conduction velocity, joint mobility, muscular blood flow, and muscle activation).

💪Protein synthesis peaks around this time (⬆️ muscle growth and recovery).

Training later in the evening suppress melatonin and elevate cortisol which may affect sleep.

Training early morning fits our circadian rhythm (we are strongest 3 and 11 hours after waking up), however performance is poorest at this time because body temperature and coordination are reduced.

It's good to know all these, but if you aren't training hard and constantly, and progressively overloading, none of these matters.

Don't major in the minors.

Your body will adapt and adjust to the time you usually train, so you will feel strongest/best then.

Thus it is important to have a regular training time. You will see better results if you pick a training time and stick with it, instead of training before work sometimes, at lunch sometimes, or after work sometimes.

If you mess around with your training time, you mess around with your results.

Find this useful, 𝙎𝘼𝙑𝙀 𝘼𝙉𝘿 𝙎𝙃𝘼𝙍𝙀 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏!! If you enjoy my content, hit 🅵🅾🅻🅻🅾🆆 😉

Stuck in a rut with your training? Having trouble transforming into your dream body? Frustrated with not seeing result? Drop me a DM and let's have a discussion to see how we can work together to achieve your goals!!

09/09/2026

It is normal to feel "fatter" after a heavy meal or eating out. But feeling fat and actually having gain fat are 2 different things.

You feel "fat" after that one heavy or outside meal because you feel bloated from eating more than normal and having more food in your stomach.

It takes time for fat to come off. Likewise, gaining fat is not immediate.

You don't put on fat simply from just eating that 1 heavy or outside meal. Just continue with your training and nutrition plan, and you will be fine.

1️⃣ Don't restrict your calories even further.

2️⃣ Don't do extra cardio or workouts to mitigate the "damage".

3️⃣ Don't beat yourself up over this and give up entirely.

Find this useful, 𝙎𝘼𝙑𝙀 𝘼𝙉𝘿 𝙎𝙃𝘼𝙍𝙀 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏!! If you enjoy my content, hit 🅵🅾🅻🅻🅾🆆 😉

Stuck in a rut with your nutrition or training? Having trouble transforming into your dreambody ? Drop me a DM!!

09/09/2026

Months and years to transform your body, not weeks.

More specific intensity, not just more sweating.

More quality food, not just more dieting.

More investment into a process, not just more products or supplements.

The longer you put off the hard stuff you don't stick with, the harder it's all going to be.

If you are inspired by my client's constant progress and lasting results , drop me a DM and let's have a chat to see what I can do to help!!

04/09/2026

You have been religiously recording down what you have done in your training. Your lifting weights, number of repetitions, sticking to your rest period and using the principle of progressive overload . But are you really progressing in the gym ?

More often than not, people miss out tracking their total lifting tonnage per workout. That essentially gives you a clear and objective picture whether are you progressing from workout to workout as well as whether are you using the optimal load and volume for your fitness goals .

Total tonnage is defined as: Reps × Sets × Load × Number of exercises × Tempo. To keep it simple, let's leave tempo out of the equation.

For example, on the 1st training cycle you squatted 3 sets of 10 reps with 80kg and leg curled 3 sets of 10 reps with 20kg. So the total tonnage for that workout is (3×10×80) + (3×10×20) = 3000kg.

On the 2nd training cycle you squatted 3 sets of 8 reps with 85kg and leg curled 3 sets of 8 reps with 25kg. Based on the principle of progressive overload, that is progress since you are lifting heavier weights. But it is? When you look closer and calculate the total tonnage (3×8×85) + (3×8×25) = 2640kg, it is actually lesser than the 1st training cycle! Is this progress? I don't think so.

This is why I have total tonnage calculated in my training template for myself and my clients' training. On the surface it could look like there is progress, but in actuality it could be a different story. Start calculating your total tonnage!!

Tag someone who needs this! Drop me a DM if you need help with your training or will like to learn more on my training principles and methodology!!

03/09/2026

My client manages to recover and get stronger from his ACL surgery , as well as transform his body (losing fat and putting on muscles).

During our initial phase of training, the focus was to restore his confidence and lower body mobility as well as correcting his leg strength discrepancy from his ACL surgery.

Along the way, we slowly shifted the focus to both rehab and body transformation. Not only did he managed to gain back his pre injury lower body strength, he also put on more muscles and gotten leaner. He is at his strongest and in his best shape ever.

If you are inspired by my client's result, drop me a DM and let's have a chat to see what I can do to help with your injury and/or bodygoals .

02/09/2026

More stability. Less compensation. Better pressing!!

High incline DB shoulder press with the feet elevated and legs braced. This setup helps create a more stable base and reduces the tendency to compensate with excessive lower back arching, allowing you to focus on what you are actually trying to train (strong, controlled shoulder pressing).

Don’t just move the weight. Own the position, then press.

Find this useful, 𝙎𝘼𝙑𝙀 𝘼𝙉𝘿 𝙎𝙃𝘼𝙍𝙀 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏!! If you don't want to miss out on similar content, hit 🅵🅾🅻🅻🅾🆆 😉

Stuck in a rut with your training? Having trouble transforming into your dream body? Frustrated with not seeing result? Drop me a DM and let's have a chat to see what I can do to help!!

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