01. The Major Muscle Groups Explained
1. Most Important Muscle Groups Overview
2. The Different Types Of Muscle Fibers
3. Muscle Agonists & Antagonists
4. Quadriceps Explained
5. Hamstring Explainned
6. Calf Muscles Explained
7. Help me out
8. Chest Muscles Explained
9. Back Muscles Explained
10. Shoulder Muscles Explained
11. Biceps Explained
12. Triceps Explained
13. Abdominal Muscles Explained
02. Muscle Growth Fundamentals
1. Common Muscle Growth Myths Debunked
2. Muscle Hypertrophy Explained
3. Progressive Overload
4. How Much Muscle Can You Gain in A Week/Month/Year
03. Workout Design
1. Workout Design Overview
2. Adherence
3. The 4 Most Important Exercise For Beginners
4. How Many Isolation Exercises Should You Do?
5. Exercise Order
6. Volume: How Many Sets & Reps?
7. Intensity: How Heavy Should You Train?
8. How Often Should You Train?
9. The Ideal Rest Periods
10. Time Under Tension Explained
04. Sample Workout
1. Sample Workout Intro
2. How To Design A Beginner Workout Plan
3. How To Correctly Warm Up Before Lifting Weights
4. 3 Day Beginner Routine
5. 4 Day Routine
6. 5 Day Routine
05. Exercise Videos Overview
1. Exercise Videos Overview
2. 5 Most Important Aspects Of Correct Lifting Form
3. Bench Press
4. Chest Press Machine
5. Squats
6. Deadlift
7. Overhead Press
8. Dumbbell Overhead Press
9. Lat Pulldown
10. Dips
11. Barbell Row
12. Barbell Row (Different Grip)
13. Cable Row
14. Iso Row Machine
06. Setting Up A Bodybuilding Diet
1. Nutrition Overview
2. Calories Explained
3. How to determine your calorie maintenance level (TDEE)
4. How to track calories
5. Ideal Protein Intake
6. Ideal Carb Intake
7. Ideal Fat Intake
8. What about the remaining calories
9. Macronutrient Cheat Sheet
10. Determining Meal Structure
11. Quality Protein Foods
12. Quality Carb Foods
13. Quality Fat Foods
14. Adjusting Your Diet For Muscle Gains
15. Adjusting Your Diet For Weight Loss
16. The Perfect Pre Workout Meal
17. The Perfect Post Workout Meal
07. Supplements
1. Supplements Overview
2. Top 3 Beginner Supplements
3. How To Use Protein Powder
4. How To Use Creatine
5. Beta Alanine
6. BCAAs
08. Rest & Recovery
1. Recovery Overview
2. Post Workout Recovery Routine
3. How To Break Through A Strength Plateau
4. How To Deload Correctly
5. The importance of sleep
6. Tips To Fall Asleep Faster
09. FAQ & Miscellaneous
1. Should Men & Women Train Differently?
2. What Should You Eat Before Bed To Build Muscle?
3. Does Electric Muscle Stimulation (EMS) Work?
4. What Should You Train On Your First Day At The Gym?
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