Mastering Muscle Building

Published 3/2024
MP4 | Video: h264, 1920×1080 | Audio: AAC, 44.1 KHz
Language: English | Size: 1.26 GB | Duration: 1h 17m

Building Customized Work Out Programs

What you’ll learn
How to design a fitness program for specific goals
Organize a hypertrophy specific mesocycle.
Understanding how to use tools to properly track and develop mesocycles.
Obtain an in depth understanding of how to utilize volume to specify outcomes related to fitness goals.
Gain insight on how to create your own diet plan.

Requirements
Willingness to understand in depth level of exercise science.
No previous exercise knowledge needed.
Desire to optimize your fitness goals.

Description
Learn to build customized workout plans for muscle building. Understand the key aspects of putting the proper nutrition plan in place and how to create a nutrition plan to meet specific goals related to muscle building and fat loss. The Mastering Muscle Building course will illustrate the key concepts between hypertrophy, what it means, and the variables that dictate the optimal results for a hypertrophy-focused workout plan. Learn how to take charge of your own programming so that you can gain invaluable knowledge to optimize your results for muscle building and fat loss. This course was designed from the ground up by an IFBBprofessional-level bodybuilder who has not just achieved the results amongst himself, but also hundreds of other clients alike. Bernardo Costa has over a decade of experience helping others reach their goals in both fat loss and muscle building. Over the years, he has refined his own ways to optimize workouts for individuals. This course sifts through countless hours of trial and error using real-world clients and experience along with evidence-based methodologies to connect the science with real-world applicability. Within this course lies the secret to unlocking the ultimate understanding of how to put your customized plan together for getting the physique of your dreams!

Overview
Section 1: Introduction

Lecture 1 Introduction

Lecture 2 Course Outline

Section 2: Program Variables

Lecture 3 Mesocycles Explained.

Lecture 4 Volume

Lecture 5 Reps in the Reserve

Lecture 6 Recovery and Rest Periods

Lecture 7 Hypertrophy Mediators

Lecture 8 Nutrition

Section 3: Designing Work Outs

Lecture 9 Choosing the Right Work Out Split

Lecture 10 Progression Methods

Lecture 11 Movement Categorization

Lecture 12 Movement Selection/categorization Examples for Upper Body and Total Body

Lecture 13 Movement Selection/categorization Examples for Lower Body

Section 4: Exercise Movement Examples and Technique

Lecture 14 Section 4 Introduction

Lecture 15 Range of Motion, Stimulus to Fatigue Ratio, and Optimizing Movement Selection

Lecture 16 Exercise Library: Wide Grip Lat Pulldown

Lecture 17 Exercise Library: Assisted Pull Up

Lecture 18 Exercise Library: Pull Up (Bodyweight)

Lecture 19 Exercise Library: Chin Up (Bodyweight)

Lecture 20 Exercise Library: Neutral Grip Lat Pulldown

Lecture 21 Exercise Library: Cable Pullover

Lecture 22 Exercise Library: Barbell Row

Lecture 23 Exercise Library: One Arm DB Row

Lecture 24 Exercise LIbrary: Preacher Curl

Lecture 25 Exercise Library: Cable Curl

Lecture 26 Exercise Library: Pec Deck Reverse Fly

Lecture 27 Exercise Library: Barbell Bench Press

Lecture 28 Exercise Library: Cambered Bar Bench Press

Lecture 29 Exercise Library: Dumbell Chest Press

Lecture 30 Exercise Library: Incline DB Chest Press

Lecture 31 Exercise Library: Pec Deck Chest Fly

Lecture 32 Exercise Library: Cable Chest Fly

Lecture 33 Exercise Library: Barbell Overhead Press

Lecture 34 Exercise Library: Dumbell Lateral Raise

Lecture 35 Exercise Library: Triceps Pushdown

Lecture 36 Exercise Library: Bodyweight Dip

Lecture 37 Exercise Library: Overhead Triceps Extension

Lecture 38 Exercise Library: Stiff Legged Deadlift

Lecture 39 Exercise Library: Romanian Deadlift

Lecture 40 Exercise Library: Lunge

Lecture 41 Exercise Library: Hack Squat and Squat Mechanics Explanation

Section 5: Conclusion

Lecture 42 Summarizing the Overarching Concepts

Lecture 43 How to Reach Me

Personal trainers, online coaches, and any fitness enthusiast with the desire to take their work outs to the next level with science based methodology.,Individuals who want to gain a more in depth understanding of work outs.,Those interested in building muscle.,Beginners, intermediates, and advanced gym goers who want to learn how to organize and optimize their work outs for the best results possible.

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