Muscle gain personal training for men in Hong Kong
One-to-one strength training at our Central studio for men who want to build muscle. Your coach writes the programme, teaches each lift, sets the weights and plans your food around long hours, work dinners and travel.
Book a Free Consultation- 320+ Google reviews
- Coach to Byron Mann and Jason Tobin
- Studio in Central
Who this is for
- Men who train regularly but have stopped making progress.
- Skinny-fat men who want to lose fat and build muscle at the same time.
- Men new to the gym who want to learn the main lifts properly.
- Men in their 40s and 50s who want to rebuild strength.
Why muscle gain stalls
Many of the men who come to us already train several times a week. These are the usual reasons their progress has stopped.
The same weights for months
Muscle grows when the work goes up over time: more weight, more reps or more sets. Without a training log, many people repeat the same sessions.
Too little protein, or a dirty bulk
Some men eat too little protein to grow. Others eat a large calorie surplus to bulk and gain more fat than muscle.
A programme written for someone else
Routines copied from professional bodybuilders assume long sessions, plenty of sleep and little stress. A working week in Central rarely allows that.
Injuries that stop training
Loose technique and weight added too quickly can lead to sore shoulders, elbows and backs, and then to weeks off.
What builds muscle
We use the research below to decide how often you train each muscle, how many sets you do, how much protein you eat and how we handle short sleep.
In a review of 25 studies, training a muscle more often each week did not build more muscle when the weekly number of sets was the same. The authors concluded that, for a given number of sets, people can choose how often they train each muscle.1
What we do: We spread your weekly sets across the sessions you can make. With two sessions a week, that usually means two full-body sessions, so each major muscle group is trained twice.
In a review of 15 studies, muscle growth rose with the number of sets done each week. Each extra weekly set was associated with a further 0.37% gain in muscle size.2
What we do: We add sets for each muscle gradually, as far as your recovery allows.
In 49 trials with 1,863 people, extra protein increased the muscle and strength gained from resistance training. Gains in fat-free mass levelled off at a total of 1.62 g of protein per kilogram of body weight a day. Because that estimate was uncertain, the authors suggested about 2.2 g per kilogram for people who want to gain as much muscle as possible.3
What we do: Your coach sets your daily protein target. For most clients it is about 1 g per pound of body weight, which is about 2.2 g per kilogram. We show you how to reach it with normal Hong Kong meals.
In a crossover study of 13 healthy young adults, one night without sleep reduced muscle protein synthesis the next day by 18%.4
What we do: In weeks when your sleep is short, we lower the load or the number of sets rather than cancel the session.
How we coach you
Before you start, we ask about your training history, injuries, working hours, sleep and what you eat. The programme is built from the answers.
A programme that progresses
Every working set is logged in the ATP app. When you reach your target reps, the weight or the number of sets goes up.
Food that fits Hong Kong life
A protein target, a calorie target for your goal, and meals built from what you already eat, including restaurant meals. You will not be asked to eat chicken breast at every meal.
Measured with calipers
Regular skinfold caliper checks track fat and lean mass separately, so you can see whether the weight you add is muscle.
Old injuries, work and travel
Old shoulder, elbow, knee or back problems are trained around. Sessions move when work or travel changes, and you get a plan for hotel gyms.
Results from men we have coached
William trained with us in Singapore, Gary and Jeff in Hong Kong. Each number comes from their published story.
William, founder and father of four, Singapore
Lean mass gained across a year of coaching, while he lost 7.1 kg of fat. He finished at 8% body fat.
Read William’s storyGary, 40, Hong Kong
Body fat over a year, after his skinny-fat years, while he and his coach worked on building lean muscle. His bench press reached 67 kg for reps.
Read Gary’s storyJeff, Hong Kong
Body fat, from 19% to between 9.5% and 10% for a photoshoot, while he gained lean muscle. Before ATP he trained alone at a commercial gym without progress.
Read Jeff’s storySwipe for more
In their words
“I realised I wasn’t getting enough protein before and that was holding me back from gaining muscle.”
“The truth is that I probably trained less once I started at ATP but the training was more focused to my needs and more effective.”
“I have been training for many years but I was going through the endless cycles of injury, no activity for a few months and starting again.”
Swipe for more
More client stories
- FabriceGained 2 kg of lean mass. His chin-ups went from one rep to five.
- SidHis Romanian deadlift went from 40 kg to 80 kg for sets of eight.
- Jay JenkinsLost 18.7 kg after back surgery, then spent a year getting stronger while his weight held.
- JasonStarted with a rotator cuff injury and high cholesterol. His pull-ups went from two to 15.
Talk to a senior coach
Book a free consultation at our Central studio, or message us on WhatsApp if you have a question first.
Book a Free ConsultationHow it works
Free consultation
A sit-down chat at the studio with a senior coach. No payment and no obligation.
Assessment and plan
Your coach checks how you move, takes caliper measurements and writes your plan.
Weekly sessions
Booked at times that suit you. Monday to Friday 6am to 10pm, Saturday 7am to 6pm, Sunday 8am to 5pm.
Check-ins and reviews
Check-ins in the ATP app between sessions and a quarterly review with your coach.
Who coaches you
Every coach holds a recognised certification (NASM, ACE, NSCA-CSCS or ACSM) or an exercise science degree and is trained in the ATP Method. Senior leadership reviews client results every month.
Questions
How is ATP different from other gyms?
Our studios are for personal training only, and every session is one-to-one with your coach. We also plan your food, sleep and activity outside the gym, and we measure your progress so you can both see what is working.
How personalised is the programme?
Your exercises, sets, weights and food targets are set for you. They change as you get stronger and as your goal or schedule changes.
How do I know if ATP will work for me?
Your coach sets your starting level from your assessment. Your weights and reps are logged from the first session, so you can follow your strength week by week. Skinfold calipers measure your body composition every week, so you can see changes in fat and lean mass from early on.
Can I start even if I haven’t exercised in a long time or ever?
Yes. We start with the movements and weights you can do well and increase them over your first weeks. Starting too hard costs you recovery and raises your risk of injury.
How much muscle can I build?
It depends on your training history, food, sleep and age, so nobody can promise a figure. At the consultation, a senior coach talks through what is realistic for you.
Do I need to bulk to build muscle?
No. If you want to gain weight, we add food gradually and re-measure you regularly, so you can see whether the extra weight is muscle or fat. William, above, built muscle on about 300 calories a day above maintenance, then dieted for 12 weeks to finish at 8% body fat. If you are carrying extra fat, you can often lose fat and build muscle at the same time.
How many sessions a week do I need?
Most men train two to four times a week. More sessions give room to split the work and add sets. A senior coach suggests a number at the consultation from your schedule and recovery.
Do I need to lift heavy weights?
Heavy lifts are one part of your programme. In a 2017 review of 21 studies where sets were taken to failure, light and heavy weights built similar amounts of muscle, and heavy weights built more maximal strength5. Your programme uses both.
Do I need supplements?
No. Most men can reach their protein target from food. We may suggest protein powder when meals are hard to plan, but it is optional.
What does it cost?
It depends on how many sessions a week you choose. Sessions are sold in packages; we do not sell single sessions. A senior coach goes through the options and prices at the free consultation, with no obligation to sign up.
Book a free consultation
Three details. A coach will contact you to arrange a time.
- Meet a senior coach at our Hong Kong studio.
- Talk through your goals, any injuries and your schedule.
- No payment and no obligation to sign up.
Your details stay with ATP. Or message us on WhatsApp: +852 5139 0416