Published 3/2023MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHzLanguage: English | Size: 707.88 MB | Duration: 1h 54m

Learn all about muscle growth and how to create a suitable program design for each individual

What you'll learn

Learn how to design a program to fit specific goals

Understand different training variables

Learn about weekly progression methods for training

Learn about different methods to build muscles

Learn about individualization and it's application

Learn about basic nutrition and energy balance

Learn how to lose weight

Learn how to gain weight

Learn nutrition tips for a successful muscle growth phase

Learn nutrition tips on how to avoid weight gain or loss plateaus

Learn training tips on how to avoid plateaus

Learn about different types of periodization specific for muscle growth

Learn about kettlebell training and muscle growth

Requirements

No required skill or experience needed

General fitness knowledge

Description

Are you tired of guessing your way through your workouts? Do you want to design a program that actually works for you? Look no further! This course can do it for you.This course is perfect for bners, intermediate, and advanced lifters, as well as personal trainers who want to take their training to the next level.Understanding how to design a program, using evidence-based principles, is crucial for longterm success, by allowing for more flexibility as well as proactiveness in your training.By providing you with the tools and knowledge necessary to create effective and individualized programs, I believe that you can achieve your goals and reach your full potential!HOW CAN THIS COURSE HELP YOU?1. By Solving the Challenge of Navigating Weight Training Information:If you're new to the world of weight training, you may find yourself overwhelmed by the abundance of information available, particularly on social media platforms. With so many different opinions and methods being shared, it can be challeg to discern which approaches are truly effective and applicable to your own goals and needs.2. By Highlighting Evidence-Based Principles:My goal for creating this course is to educate interested individuals, like yourself, in a simple and straightforward manner, providing you with information that is grounded in research-based studies and industry guidelines. By using evidence-based principles, I can help you develop a comprehensive understanding of how to design a program that is effective and efficient for your specific goals. I believe that understanding how to design a program is crucial for long-term success, as it allows you to tailor your training to your individual needs and preferences, increasing the likelihood of adherence and sustained progress.3. By Tailoring Training Programs to Individual Needs:The harsh reality is that there is no one-size-fits-all approach to weight training, the results you achieve will be highly dependent on your individual factors. My course will provide you with the foundational knowledge and skills necessary to create a program that is personalized to your unique situation, whether you are a bner, intermediate, or advanced lifter, or a personal trainer looking to expand your knowledge base.4. By Empowering You to Make Informed Decisions:Being independent in creating your own, science-based, individualized, training program, will give you a lot of power and control over your goals and what you will do to achieve them. So let’s start this journey and learn how to create the perfect program!HOW CAN YOU USE THE INFORMATION LEARNED FROM THIS COURSE?The knowledge and skills gained from this course can be practically applied in various ways.As a bner, you can start by using the information to design a program that is suitable for your goals and fitness level. By following the principles taught in the course, you can create a program that is tailored to your specific needs and preferences. This will help you to achieve your goals more effectively and efficiently while reducing the risk of injury.As you gain more experience, you can use the information learned to design programs for others. If you're a personal trainer or coach, you can use the knowledge and skills gained from this course to create programs for your clients that are effective, safe, and tailored to their unique needs and goals. By using evidence-based principles, you can ensure that your programs are based on sound scientific principles and are likely to produce positive results for your clients.In addition to designing programs, the knowledge gained from this course can also be applied to make modifications and adjustments to existing programs. As you become more experienced in program design, you may encounter situations where the program you designed for yourself or your clients needs to be modified. By applying the principles taught in this course, you can make the necessary adjustments to ensure that the program continues to meet the individual's needs and goals.Finally, the knowledge gained from this course can also be used to evaluate the effectiveness of training programs. By understanding the principles of program design and how to implement them effectively, you can evaluate the success of your training program and make informed decisions about how to modify it to achieve better results.The main points that will be discussed in this course are:1. Periodization2. Training variables3. Effort4. Load/Reps5. Volume6. Frequency7. Rest8. Exercise selection9. Exercise variation10. Range of motion11. Exercise order12. Bracing and stability13. How to progress?14. What is a deload?15. Specific periodization for bodybuilders16. Kettlebell training and muscle growth17. General nutrition18. How to gain weight19. How to lose weight20. Interindividual differences21. Practical use case22. Case study

Overview

Section 1: Introduction

Lecture 1 Introduction/outline

Lecture 2 Periodization

Lecture 3 Periodization for muscle growth

Lecture 4 Training variables and effort

Lecture 5 Load and repetitions

Lecture 6 Volume

Lecture 7 Frequency

Lecture 8 Rest

Lecture 9 Exercise selection

Lecture 10 Exercise variation

Lecture 11 Range of motion

Lecture 12 Exercise order

Lecture 13 Bracing and stability

Section 2: Progress and deload

Lecture 14 Progression methods

Lecture 15 Deload

Section 3: Periodization specific for bodybuilders

Lecture 16 Periodization strats

Section 4: Kettlebell training

Lecture 17 Is it okay to include kettlebell training?

Section 5: Nutrition

Lecture 18 Nutrition

Lecture 19 Activity multiplier

Lecture 20 Macronutrients

Lecture 21 Macronutrient distirbution

Lecture 22 Weight gain tips Part 1

Lecture 23 Weight gain tips part 2

Lecture 24 Weight gain: avoid this mistake

Lecture 25 Weight loss

Section 6: Inter individual differences

Lecture 26 Study example

Section 7: Practical use case

Lecture 27 Push Pull Legs program example

Section 8: You've come a long way!

Lecture 28 Summary

Section 9: Putting theory into practice

Personal trainers curious about understanding program design and periodization,Individuals passionate about fitness and weight training,Non competitive or competitive athletes looking to improve their knowledge in regards to program design and muscle growth

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