Introduction
The Major Muscle Groups Explained
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1. Muscle anatomy introduction (3:46)
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2. Quadriceps Explained (1:05)
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3. Hamstrings explained (1:01)
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4. Calf muscle explained (1:11)
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5. Chest muscle explained (1:28)
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6. Back muscles explained (2:09)
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7. Shoulder muscles explained (0:58)
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8. Biceps explained (1:07)
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9. Triceps explained (0:59)
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10. abdominal muscles explained (1:09)
Muscle Growth Fundamentals
Client Assessment
Workout Design
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1. workout design intro (0:39)
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2. adherance (3:35)
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3. the 4 best exercises muscle building for beginners (2:36)
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4. how many isolation exercises should I do (2:23)
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5. exercise order (1:03)
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6. volume (2:05)
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7. intesity (1:36)
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8. how often should you train? (2:08)
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9. rest pauses and intervals (2:42)
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10. time under tension (1:54)
Sample Workouts
Exercise Videos
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Exercise videos intro (0:45)
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Bench Press (1:26)
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Deadlift (1:15)
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Squats (1:08)
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Barbell Row (Overhand) (1:03)
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Military Press (0:59)
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Shoulder Side Raises (0:57)
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Cable row (1:13)
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Butterfly (1:13)
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Dumbbell Overhead Press (1:10)
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Hammer Curls (0:58)
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Lat Pulldown (1:14)
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Pull-Up (1:00)
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Tricep Rope Pushdown (0:45)
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Triceps Extensions (0:49)
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Hammer Rope Curls (0:54)
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Chest Press (1:04)
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Calf Raises (1:00)
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Dips (1:19)
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Shoulder Front Raises (1:02)
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Iso Row Machine (1:06)
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Dumbbell Flyes (1:24)
Setting Up A Bodybuilding Diet
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1. Nutrition Overview (0:55)
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2. Calories Explained (3:44)
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3. Determining maintence calories TDEE (3:09)
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4. Determining Protein Intake (1:20)
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5. Detemining Carb Intake (1:32)
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6. Determining Fat Intake (0:52)
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7. What about the remaining calories (2:17)
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8. Determining Meal Structure (3:11)
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9. Quality Protein Sources (1:08)
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10. Quality Carbs Sources (0:51)
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11. Quality Sources Of Fat (0:44)
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12. Adjusting you diet for weight gain (4:18)
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13. Adjusting your diet for weight loss (4:57)
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14. Pre-workout meal (3:33)
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15. Post workout meal (1:37)
Supplements
Rest & Recovery
FAQ & Miscellaneous
