Gym Trainer Course: Become A Coach, Create Workouts & Training For Muscle Growth and Health | Felix Harder | Skillshare

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Gym Trainer Course: Become A Coach, Create Workouts & Training For Muscle Growth and Health

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

74 Lessons (2h 24m)
    • 1. Course Overview

    • 2. What you will learn

    • 3. Roles of a strength coach

    • 4. Muscle anatomy introduction

    • 5. Quadriceps Explained

    • 6. Hamstrings Explained

    • 7. Calf Muscles Explained

    • 8. Chest Muscles Explained

    • 9. Back Muscles Explained

    • 10. Shoulder Muscles Explained

    • 11. Biceps Muscle Explained

    • 12. Triceps Muscle Explained

    • 13. Abdominal Muscles Explained

    • 14. Most Common Muscle Growth Myths Debunked

    • 15. Muscle Hypertrophy - The Science Behind Muscle Growth

    • 16. Progressive Overload

    • 17. How much muscle can you build in a week/month/year

    • 18. The client interview

    • 19. Workout Design Introduction

    • 20. Adherence

    • 21. The 4 most important beginner lifts

    • 22. How many isolation movements should you do

    • 23. Training order

    • 24. Volume

    • 25. Intensity

    • 26. How often should you train

    • 27. Rest periods

    • 28. Time under tension

    • 29. Sample Workouts Introduction

    • 30. Beginner 3 Day Workout

    • 31. 4 Day Workout

    • 32. 5 Day Workout

    • 33. Instruction Videos Introduction

    • 34. Dumbbell Overhead Press

    • 35. Cable Row

    • 36. Butterfly

    • 37. Calf raises

    • 38. Chest Press

    • 39. Dips

    • 40. Dumbbell Flyes

    • 41. Iso Row Machine

    • 42. Shoulder Front Raises

    • 43. Shoulder Side Raises

    • 44. Bench Press

    • 45. Squats

    • 46. Deadlifts

    • 47. Militar Press

    • 48. Barbell Row

    • 49. Barbell Row Underhand Grip

    • 50. Pull Up

    • 51. Lat Pulldown

    • 52. Hammer Curls

    • 53. Hammer Rope Curls

    • 54. Triceps Pushdowns

    • 55. Triceps Extensions

    • 56. Meal Planning Overview

    • 57. Calories Explained

    • 58. Determining Protein Intake

    • 59. Determining Carb Intake

    • 60. Determining Fat Intake

    • 61. Best Protein Sources

    • 62. Best Carbs Sources

    • 63. Best Fat Sources

    • 64. What If You Have Calories Left

    • 65. Determining Your Meal Structures

    • 66. Adjusting your meal plan for muscle gain

    • 67. Recovery introduction

    • 68. My Post Workout Recovery Routine

    • 69. How to break through a strength plateau

    • 70. How to do Deloads

    • 71. How to sleep better

    • 72. Tips to fall asleep faster

    • 73. Does EMS Work?

    • 74. Should men and women train the same?

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About This Class

Learn How To Become A Gym Workout Trainer Coach And Grow Your Coaching Business

This "Gym Trainer Course" is designed for anyone who wants to coach others about gym workouts - be it for bodybuilding, strength training or muscle growth.

In this course I will take you through the process of becoming a fitness expert step by step. You will learn everything you need to know about the fundamentals of good training programs and how to design your very own for you or your clients. 

Researching and gathering all the knowledge you need to coach others takes a lot of time, so I created this course as a complete program to teach you everything there is to know about the three pillars of a good gym workout:

- Weight training (muscle groups, exercises, workout routines etc.)
- Nutrition (calories, macronutrients, supplements etc.)
- Recovery (deloads, rest, sleep etc.)

Here Is What's Inside The Program:

Human Anatomy

  • The Major Muscle Groups Explained (Chest, Back, Shoulders, Legs, Abs etc.)

  • The Different Types Of Muscle Fibers

  • How Muscles Contract & What Makes Them Grow 

  • Muscle Agonists & Antagonists  

Client Assessment (Determine Strength & Fitness Levels)

  • The Client Interview

  • Fitness Assessment

  • Estimating 1 Rep Max Strength

Workout Design

  • What Are The Best Exercises For Muscle Growth?

  • In Which Order Should You Do Them?

  • How Many Repetions And Sets?

  • How Often Should You Train Per Week?

  • How Much Rest Between Sets & Exercises?

Sample Workouts

  • How To Warm Up Correctly Before Lifting Weights

  • 3-Day Beginner Routine

  • 4-Day Intermediate Routine

  • 5-Day Advanced Routine

Exercise Videos (Learn Proper Form)

  • Bench Press

  • Deadlift

  • Squats

  • Overhead Press

  • Bicep Curls

  • Lat Pull-Downs

  • Barbell Rows

  • Cable Rows

  • And Many More


  • How Many Calories Should You Eat For Muscle Growth?

  • How Much Protein, Fat & Carbs?

  • The Perfect Pre- & Post-Workout Meal

  • The Right Supplements (And Which Are A Waste Of Money)

This course will give youall the tools you need to help others achieve their fitness goals,be it to build muscle, get fit or simply life a more active life. If you want to build up your online fitness coaching business, be it online or in person, it's important you equip yourself with the knowledge of how to correctly work with your stundents and understanding their painpoints.

The fitness coach course is designed to develop both your personal and professional life. That means it’s not just for professionals but also for beginners who want to imporve their own fitness level. You don’t have to have to be a personal fitness trainer or have any students yet and all you need is an interest in fitness to get started.

The program is made up of multiple downloadable worksheets, eBooks and other printable resources. If you sign up you get access to all of them so you can study anywhere and at anytime

So If You Want To Coach Others And Make Fitness Your Career, This Is The Right Course For You

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Course Overview: If you want to become a workout and bodybuilding coach and learn everything there is to know about helping other spilled muscle gets stronger and train with ways, then this is the right course for you. Hi, I'm feeling far Fitness coach and certify persons in this course. I will take you through the process of becoming a workout coach. Step by step, you will learn everything you need to know about the fundamentals of good training programs and how to design your very own for you, where your clients researching and gathering all the knowledge you need to coach others takes a lot of time. So I created this course as a complete program to teach you everything. There is to know up three pillars of a good muscle believe program, strength, training, nutrition and recovery. We will go through each of these aspects, and along the course you will learn the rules and responsibilities of a workout coach. The basic human anatomy and the main muscle groups the most important aspect of workout design, such as exercise selection, intensity volume and rest periods and the right lifting form for the most important exercises in my time as a coach. I've taught thousands of students with different backgrounds. Obviously, the work out of an experienced athlete needs to be different from work out of a complete beginner. The same goes for people looking to build muscle or to cut down. So in the course you will learn which type of training is right for you or your client's needs. And, of course, you can also just take one of the sandal workout routines provide and start with that right away. This course will give you all the tools you need to help others achieve their training goals being to get stronger, build muscle or just simply get started with final. If you want to grow your coaching business being online or in mercy, it's important you equip yourself with the knowledge of how to correctly work with your students and understanding their pain points. This coaching courses, designed to develop with your personal and professional life that it's not just for professional coaches but also for beginners who want to improve their own. You don't have to have any students, it and all. It is an interesting fitness strength training to get started. The program is made up of multiple download worksheets, DeBose and other credible resources. Did you sign up? You get access to all of them so you can study anywhere and anytime. I want to thank you for checking out my course. And if you liked it so far, made sure to wash the previous lips and read in this crash. 2. What you will learn: hi and welcome to the course. In this introduction, I want to give you a short overview of what you will learn and how the programme is structured. Part one is the introduction in which we are right now. Not only will you learn about the core structure, but also about the rules and responsibilities Office strength Coach Part two will teach you the fundamental anatomy you need to know. We will talk about the major muscle groups in which exercises you should use to target them . As you will see, not all the exercises you can do at a gym actually make sense. And somewhere, even a waste of time. Part three goes over the theory behind muscle growth. I will debunk the most common muscle growth myths and explain what exactly needs toe happen in your train. To force muscle growth, you will also learn how much muscle exactly a person can gain in a week, month or year under optimal conditions. Part four is the initial client assessment. When training a client, many coaches will go right into the exercise program without knowing anything about the client's background or ability. As you can imagine, this is less than ideal, so I will show you which questions you need to ask and which tests you need to do to get a good picture of your client. Before you designed their workout routine, you will learn how to estimate the one rep maximum strength and also what exactly you as a coach need to know before working with them. Part five is all about workout design. There are different aspect of a workout that you, as a coach need to know. We will cover things like What are the best exercises for muscle growth? In which order should you do them? How many repetitions and sets should you do, and how often should you train per week? I will answer all of these questions and explain step by step, how to create the perfect muscle growth and strength Training Workout. Part six includes instruction videos for the most important exercises. This will help you understand the movements and muscles involved. I also included sample workouts that you can use to get started today. Part seven goes over the fundamental nutrition and how to die correctly for muscle growth. We will talk about calories, macronutrients, pre and post workout meals as well as the best supplements for more strength and muscle gains. Lastly, and Part eight, we will go over something that is often overlooked by beginners but also by experienced coaches. Workout recovery If you want to grow muscle, hitting the gym and eating correctly are just two things you need to do right. The third pillar of muscle growth is proper recovery. As you probably know, muscles don't actually grown there, Jim, but afterwards, so you need to make sure to give your body everything it needs to recover correctly and get stronger. We will talk about how to optimize your sleep, how to deal regularly and my personal post workout recovery teen that you can copy step by step. All in all, the course will teach you everything you need to know to get started. And I'm super happy to have you as a student because we have so much to cover. I suggest we begin right away 3. Roles of a strength coach: But coming a strength workout coach can mean a lot of things. But for most people, it will primarily need making a career out of helping others reach their muscle growth and fat off schools. Because the white workout is just one of many important factors here, you also need to be familiar with things like nutrition recovery in the overall mindset of self improvement. Fulfilling your role as a coach also comes with a few responsibilities. First, you need to be able to teach and help people exercise. Probably. This includes knowing about the most common gym exercises, which muscles they target and how they should be included in a well round work off course. You also need to be a mental coach, so you not only want to teach people but also motivate them. Bodybuilding should be your passion, and the more you share your passion with others, more you could have on their lives. Showing them how to exercise correctly is just part of that. As you probably know, fitness is a lifestyle, so you want to help your clients adopt this lifestyle and show them that exercising and being healthy can be fun, and it doesn't have to be bored. The best way to do this is by design individual fitness programs for each of your plants. That way you can tailor the exercises and training sessions to their specific goals and make sure they are doing something that they don't want. For example, many people don't like our about squats but still want to train their legs. No problem. Sit down with them and try to figure out which type of exercises might like more. Maybe it's the hex. What machine? Or maybe it's lunches. As you will see, the most important step is adjusting their fitness routine through their lifestyle and not the other way around. Once you two have come up with a program, you also want to help your client through their workouts and provide them with all the vital information to see long term results. This means tracking their progress and making adjustments along the way. Please understand that a good coach has the potential to change lives. If you use your knowledge and expertise correctly, you will not only earn a living doing what you love, but also have others to achieve that personal goals. This really candidate dream job 4. Muscle anatomy introduction: believe it or not, there are over 600 muscles in your body. Obviously, it would be crazy to try to learn all of them, but it makes sense to familiarize yourself with the major muscle groups that can and should be trained for a stronger and more aesthetic. As you will find out any good workout programmable focus on all court muscle rooms so they all grow in balance and proportion. This also prevents injury, improves posture and will help you feel more energized. Confident in this video, I will give you a general overview off the bodies. Six. Major muscle groups Chest back, arms, shoulders, abs. Let's along with their functions and the following videos. We will talk about each more detail and show you how entering them correct. First, the chest. The main muscle group off the chest are the pectorals. The patrols are full of thick muscle fibers and add size for your upper body. The Victorians can further be divided into two parts. Pectorals, major and pectorals. Minor. They're activated, most people pushing movements and mainly at the shoulder joint. The most commonly known Jim exercise to train the chest is the bench press of course. Next we have the back. The back is one of the most complex muscular structures in your whole body. It is a perfect combination of multiple muscles working together to hold up your upper body and perform physical activities. The best rises from your buttocks and stretches to your shoulders and neck. The most important muscles in the back are the lotus since Dorsey, Wrong boy trip, Easiest to his major and minor and the spinal directors. Most of them are trained from pulling exercises like rules for the dentist, third by the arm and shoulder muscles. The three main muscle groups here are the biceps, triceps and deltoid. It's the biceps are found in the front of the upper arm and help or curl the arm towards your body. The triceps are located in the back of the upper arm and help stabilised the shoulder joint , as well as allowing the elbow joint two straight. The deltoids or dealt are your shoulder muscles. They move your arms and provide support when you carry things. Now, before we go on to the next muscle room, I should say one thing, even though it's a major goal for most beginners, to get bigger arms. You shouldn't train them directly a hole up during workouts, I go over the difference between isolation compound movements in a different video. But for now, just keep in mind that most beginners focused too much attention on these muscle groups. For that, we have the abdominal is's. They're the favorite body part of many people, and pretty much everyone wants a six month, but you're absolutely just look good. They also assist in your breathing and protect your inner organs. There are viable for twisting motions and help maintain good posture. The muscle group, to the size of the abdominals, are called the obliques, and they kind of look like fingers when you have a little by 5%. And lastly, we every related illnesses. The mainland's include your recess, hamstrings, glutes, caps together they allow you to walk, run and jump. Your legs should generally be training through heavy compound exercises like squats, lunges where dead lifts. But because they're so complex and made up of so many individual muscles, there are a few things to keep in mind, which we'll talk about later. So now that we have a general overview of the main muscles in your body. Let's go through each more detail. This will help you train them optimally and ensure fast rule and strength gains. 5. Quadriceps Explained: book would re tips for Morris or quads are a group of muscles located in the front of the fire. They're called that way because the group is comprised of four different muscles. They are the vast ist letter rallies, the bestest media Alice the vest is intermediates and directors from Morris. The three vast his muscles originate in the femur bone and then attached to the kneecap. Directors for Morris inserts into the hip bone, then covers the three Vasas muscles, and also attach is to the kneecap. One of the main functions of the quadriceps is to assist in extending the knee, and it is best trained with heavy compound exercises such as squats, lunges, hack squads or sumo squats. Just make sure you use good form because the quadriceps are prone to injuries, including strains, tears and ruptures. If you can do any of the just mentioned exercises or need to bring up a lagging muscle, you can also add leg extensions as an isolation lift. But it shouldn't be a primary exercise for quad development 6. Hamstrings Explained: the hamstrings are a group of muscles at the rear of the upper leg. They flex the knee joint, deduct the leg and extend if I it to the back side of the body. They're made up of a long hand in a short head. The long had attaches to the back of the lower hipbone, while the short had attentions to the femur. Unfortunately, the hamstrings are often overlooked because training them a somewhat tedious and often feels and natural. But training on Lee your quads and not your hamstrings increases your risk of injury, which is why they should get some attention in your workout. The best way to achieve this is through a heavy dead lifts and or Romanian dead lifts. Both exercises require a lot of training to be mastered, so make sure you get used to them before hitting the big weights. If you need toe, isolate the hamstrings. For whatever reason, the best exercise would be like curls. But like I said before, most people hate them because they feel really awkward. That's why I would stick to dead lifts if that's the case for you. 7. Calf Muscles Explained: but half muscle on the back of the lower leg is actually made up of two muscles. First, the gastric Mimi's, which is the larger calf muscle. It forms the bulge visible. We need the skin. The gastric Mimi is again has two parts, which together create the diamond shape. Next the soldiers, which is smaller and flat muscle that lies underneath the guest, Rigney Meus. Together, they taper and merge at the base of the calf muscle and our use during walking, running or jumping, where the calf muscle pulls the hell up and allows forward movement. Research has shown that the size of your calves, when untrained, can vary from person to person. So some get lucky and are naturally blessed with big halfs, while others have way smaller caps, maybe even after years of training. That said, if you want to develop your calves, keep in mind that, like the abs, like half seem to recover from workouts faster than other muscle groups. That means they could be trained more often, so don't be afraid to train them two or even three times per week with standing or sitting calf raises. If that's a priority for you, 8. Chest Muscles Explained: your chest muscle is made up of the pectorals major and the pectorals minor, which is why they're often abbreviated as pecs. This muscle group spreads across from your shoulders to the breast bow. The pectorals major is, as you might have guessed, the bigger of the two and helps flex the shoulder joint while moving your arm toward and across the chest. The Pectorals Minor is smaller and found underneath the pectorals major. Its job is to help hold the shoulder forward and down. As you probably know, there are countless of chest exercises. So for now I will stick with the most common and important ones for compound exercises. We have the barbell bench press, which you can do normal so flat incline and decline. Dumb Bell bench press again. Normal incline and decline push ups and chest hips. The's trained not only a chest but also your triceps and shoulders. Just isolation exercises include the Pec deck done bill flies and cable. Fleiss. As a beginner, I suggest you focus on barbell and dumbbell, bench pressing and build up strength over time. A common mistake is to do dozens of sets of isolation exercises, especially cable flies because they look cool. So when you see someone at the gym hogging the cable tower because they need to hit their chest from multiple angles, you can usually tell that they have no idea what they're doing. 9. Back Muscles Explained: the back include some of the most massive and functionally important muscles in your entire body. Together, they enable you to stand up straight, support your spine and pull, reach and or extend your arms. Because the back is so big, it's made up of multiple muscle groups that you should be familiar with. First, we have the latest Imus, Dorsey or lattes. They're the largest and most well known of the back muscles. When large enough, they're responsible for the athletic V shape that so many men strive for. The let's are primarily responsible for pulling and reaching with your arms. And to target them, you should use a variety of exercises like pull ups, lat pull downs, rose or dead lifts. Next, we have the trapezius muscles or traps. They're located between your shoulder and your neck. They extend higher than the collarbone and reach all the way down to the lower back region . The traps consists of three sections of muscle fibers, the lower trapezius, middle trapezius and upper trapezius fibres. This makes them a pretty complex muscle group, and most beginners either don't pay enough attention to the trips where they pay too much attention to them, especially the upper traps. To ensure good trap development, the upper traps should be trained with trucks were dead lifts and the middle and lower traps with rose or cable face polls the spinal erector muscles on your spinal column from the lower to the upper back. That's why good spinal Erector development is directly linked to good posture. To make the short dead lifting is the best movement for developing these muscles, so make sure you don't skip your heavy debt lifts wrong Boyd and terrorist major. Other to last muscles in the back. The wrong boy muscle is activated when you bring your shoulder blades back and together. That means good exercises include rose and pull ups. The terrorist major, which is located underneath the Let's, could theoretically be isolated with straight arm let pull downs. But to be honest, this isn't necessary as a beginner, and you will see good development with normal compound back exercises 10. Shoulder Muscles Explained: your shoulder is made up of about eight individual muscles, but the biggest and most important are the deltoids. This is a large triangle shaped muscle with three muscle heads, front deltoids, side deltoids and the rear deltoids. Their function is to raise the arms and assist the pectoral muscles. That means basically all chest exercises will also work your delts. That being said, the best overall exercise for the shoulders is the overhead press. It works all three muscle heads of the deltoids and should be included in any workout. Other variations were. Exercises with similar movements include handstand, push ups, high incline, bench pricing and push press. If you want to isolate your shoulders, you can also add the falling to your routine. Front raises site. Lateral raises, rear lateral raises, upright rolls and face schools. 11. Biceps Muscle Explained: the biceps, with its full name being biceps breaking. I is called that way because it has two heads, both muscle heads, short and long had originated from the scalp Ula and joined together to form a single muscle belly at the upper forearm. As you probably already know, the biceps extra flex the elbow and pretty much every guy wants bigger biceps. So the question is, how do you get them? The obvious but false answer would be to do a bunch of biceps curls and different isolation exercises to blast your biceps in every workout. The problem with this is that biceps are actually fairly small muscle groups that don't eat that much and sometimes no isolation whatsoever. You will see better total muscle growth if you focus on compound pulling exercises like rose pull ups and let pulled outs. They worked the back and the biceps and also allow you to lift more total weight. Only at the end of your workout should you add one or two bison isolation exercises like Dumb bell or easy bar curls. 12. Triceps Muscle Explained: Unlike the biceps, triceps are often overlooked by many beginners. That's a shame because they make up about 2/3 of the upper arm, so bigger triceps actually benefit your arm size more than bigger biceps, as you might expect due to the name try. It's a three headed muscle group with a long had a lateral, had and immediately head. The purpose of the triceps is to straighten your arms, so any exercise that straighten your arms is going to work the muscle similar to the biceps . You should do very little isolation, work for the triceps and instead focus on compound pushing exercises like bench pressing overhead pressing or dips again. The reason for this is that compound exercises allow you to lift heavier weights, which equal better muscle development next to the compound movements I just mentioned you can isolate the triceps with movements like tricep extensions, row push downs or school crushers. 13. Abdominal Muscles Explained: Because of the popularity of six pack abs, the abdominal muscles are probably the most well known muscle group out there. While there are several muscle groups within the abdominals, such as external and internal obliques or trans verses abdominal it's the rectus abdominal muscle is the one that gives you the six pack look. But that, said, ABS need almost no targeted work at all. If you already do heavy compound exercises, your core strength will improve and your AB muscles will grow. The reason they don't show on most people is not their size, but the big layer of belly fat covering them. So if you want your abs to pop, you should invest most of your energy into the right diet instead of some belly blaster workout with hundreds of crunches and sit ups. Now that doesn't mean AB exercises are a complete waste of time, though it just means that one or two waited at exercises along with heavy compound movements will be more than enough to develop strong abs. Good examples include waited cable crunches, the at machine waited like raises or when you're weaker knee raises 14. Most Common Muscle Growth Myths Debunked: a good introduction to muscle growth is to first talk about what not to do in this video. I want to talk about the biggest muscle growth myths and why air falls no matter where you live or where you trained with. You've probably heard at least one of the following myths because they're so widespread. But to avoid wasting months were even used. Trained without results, you need to know why they're wrong and what to do instead. So, without further ado, let's start with the first muscle building Mr Number One. You need to train every day. This Michels as falls since training leads to muscle growth, the more you treat, the bigger and more muscular you get. While this isn't completely false training every day, ignore some often overlooked factor muscle, which is recovery muscle fiber. Stone role green workouts They actually get damaged only grow afterwards when they have time to rest. So training the same muscle every day. It leaves no time for rest and recovery and is the best way to never see any significant results. But even if you split your training and don't hit the same muscle group everyday, it makes sense to keep your workouts between three and five sessions per week because otherwise you overwork yourself, which also negatively effects recovery Myth number two. Muscle confusion. The second myth says that you have to confuse the muscle to force growth. This supposedly means to switch up your exercise every few workouts so the muscles don't get used to them and continue to grow. Okay, let's make something clear here. Unless your muscles are made of brain matter. They have no cognitive abilities. They're not trying to guess what workout you're about to do and can be confused. What is true is that during the same exactly T every week, down to the weight's lifted and the reps done will get you nowhere. But that doesn't mean you need to switch our exercise every few days. In fact, that would be the worst possible way to go about it. You see, the real key to muscle growth is progressive over so continually increasing the weights you live. If you do a new exercise every week, there's no way to learn its movement properly and progress over time. We will talk about this in more detail later. Myth number three strength doesn't matter. To be honest, this myth is usually believed by people who don't right. When they see a picture of a bodybuilder, they will say something along the lines off. Well, he might be big, but there's no real strength behind all those muscles. This, of course, is nonsense. Countless studies have shown that there is a clear correlation between muscular strength and size. This is also air lifted. Heavier and heavier weights is the most effective way to long term. Muskie's. Now pumping up with lightweights may look good for the camera short term, but the truth is that if you want to get bigger long term, you're going to need to challenge yourself with new Lot's. By this, I don't mean going all out and doing one. Rep Max is, but instead making small additions to your current lifts over time and myth. Number four. Lower Rexall. Muscle size higher ups to find them. This last myth is pretty common as well. Many beginners believe that to build muscle size, they need to with heavy and if they want to. Later to find the muscle they need to lift lighter weights and I rep ranges. The problem is that this completely misses the point of how muscle fibers work. You either trained in a way that builds muscle, increases strength and improves performance where you don't please understand that while you can affect the size of your muscles, you cannot affect the structure of them through your training. What will make them appear more toned is not your work up, but your body fat percentage. The Lord is, the more they will pop. And since your diet is the primary determinant of your body fat percentage, that's what you should focus on if you want or two finalists. So to wrap up this video, make sure you don't believe any of these myths and instead Paula proven principles of strength training instead. After all, it's not that complicated, and I will talk about them in more detail in the following videos. 15. Muscle Hypertrophy - The Science Behind Muscle Growth: muscle growth is a fascinating subject, and chances are you want some yourself. You probably know that to get your body to build new muscle tissue, a few things need to happen. Most importantly, you need to create a stimulus, for example, through weight training. And you also need to provide your body with the right building blocks to create no tissue like calories and enough protein. But what exactly happens in your body when you have these things covered? We know from studies that skeletal muscle tissue is the most adaptable tissue in the human body. And even though we still haven't figured out every last aspect of muscle growth, it is a well researched topic that can help you improve your fitness routine. So to help you understand the whole process, we have to start with the basics. Your muscles don't actually grow during the workout. Instead, what you do is you overload them and damage the muscle fibers afterwards when you rest, your body repairs damaged muscle fibers through cellular process, called my bro. Feel your hyper trophy when infuses muscle fibers together, which in turn will not only lead to think her muscle tissue but also to more muscle fibers . With this in mind, muscle growth can actually be achieved in three different ways. First, through progressive tension overload, this is the most straightforward way. All you do is increase the tension placed on your muscle fibers over time. What this means is that to grow muscles through progressive overload, you either have to do more sense more reps or more weights and practice. Lifting heavier weights over time is usually the most common way. Next is muscle damage, which means that you actually damage muscle fibres during your training, and your body will then want to repair and adapt these damaged drivers to better deal with future damage. This muscle damage were more specifically. The release of inflammatory molecules is also what will make you feel sore after workouts and lastly, metabolic stress, which we all know as the pump. Mainly what happens is that metabolic stress causes cells around the muscles to swell, and this alone can help with muscle growth, even though it doesn't directly increase the size of the muscle cells. This last type of growth is also known as circle plastic hyper trophy. Now, off these three muscle building strategies, the most effective is progressive overload, so always make sure you increase your weights over time. Many beginners make the mistake of lifting the same amount of weight over weeks and months and then wonder why they aren't seeing any results. Of course, another vital aspect of muscle growth that I have left out so far is rest. Unless you give your body time to rest and recover. You will not only gain less muscle but also will feel burned out and get sick a lot quicker . Depending on how intense your exercise, You might need a few hours to several days to give each muscle group enough time to recover and compensate for the tissue damage caused during your training. The most important aspect of risk is always sleep. 7 to 9 hours are usually seen as ideal for most people, so make sure you don't go to bed too late every night. Besides that, there are other ways of improving your recovery from massages to medication. But these air completely different topics that beginners don't need to worry about. So to wrap up this video in order to force your body to build more muscle tissue, you first need to break it down through concentrated attention. Your body will then adept and super compensate by building stronger and more muscle tissues . There are three different mechanisms that can achieve an increase in size, either through progressive overload, muscle damage or metabolic stress. After your workout is over, you also want to make sure to give your body enough rest while providing the nutritional building blocks for new tissue. The most important nutritional building blocks are, of course, calories and protein. 16. Progressive Overload: a common problem among beginners is that during the first few weeks of exercising, they see results and are getting stronger. But after a while, the muscle growth seems to have stagnated, and even though they continue working out, they make no significant gains. When this happens, many lose their motivation and think about quitting. To make sure this won't happen to you, we will know talk about the most important strategy to guarantee long term growth and muscle and strength. It's called the concept of progressive overload, and it basically says that in order to force a muscle to continue growing over long periods of time, you have to progressively increase the tension placed on it plain and simple. This means you have to get stronger to get bigger. This might seem like basic stuff, but so few people get it. They think that they have to switch up their exercises every few workouts to confuse the muscle or do all kinds of crazy rep schemes when the truth is that this will have little to no impact on your results. Instead, stick to your routine and focus on getting stronger each workout. Now, how is progressive overload applied correctly during your first few workouts, you'll probably be able to add more weight to the bar each week. But as you get stronger, progress will slow down. This is normal, and at some point or another you might also hit a plateau. Then you have to come up with a workout plan that enables you to get stronger even when adding more weight isn't an option. From my experience, I can say the best way of doing this is by increasing the number of reps. Instead, let me show you what I mean. Imagine you normally bench press a grips of £150 which is roughly 70 kilos in the next workout. You want to add the smallest possible increments to the weight. In most gyms, this will be a £2.5 plate on each side, so five additional pounds in total. Now, because your body isn't used to the higher weight, you'll be able to bench press it for about 2 to 3 repetitions less than the earlier wait. This means your new rep count is now around 5 to 6. This is totally normal, and nothing you have to worry about Now comes the important part. In the following workout, instead of adding even more weight, you stick to £155 work on getting your rep count back up to eight again. This process can take more than one workout, and usually the stronger you get, the longer takes to add more weight and then reach your old rep count. Now, if you want to see long term muscle growth, all you have to do is follow the strategy. Continue alternating between adding weight and one workout and increasing reps in the next . 17. How much muscle can you build in a week/month/year: Here's a question for you. After training abs, do you take of your shirt and look for immediate results? I know everyone at my gym does including me. Obviously, it's a pointless habit, and we all know that muscle rope takes time and improvements don't happen overnight. Still, if you want to optimize your workouts, it's an important question to ask how much muscle gain you can expect over a certain period of time. Knowing this will not only help you get a sense of perspective of where you stand, but also keep you from buying into shady marketing and products that promise to deliver results after only a few days. Now, before we go into the numbers, I need to clarify something. Many people, especially those not satisfied with their results, believe that how much muscle you can build in a week, month or years depends entirely on genetics. While it is true that they always play a big role, that genetics are usually not the reason for below average muscle growth but instead elect off the right workout diet and mindset. Also note that the numbers I'm about to share with you are all based on data from Lyle McDonald, one of the most respected researchers and bodybuilding. The values represent the average muscle growth one can expect under optimal conditions. Optimal conditions means doing everything right from your workout to your diet tree arrest . Unfortunately, there is very little data available for women, so we have to use the old rule of thumb off half ing the man's growth rate. So let's start with how much muscle you can gain in a week. Under optimal conditions. And in your first year of training, you can expect to gain 1/4 to 1/2 a pound of lean muscle per week for men and half that for women. In your second year of training, it will be about half of that and your third year of training half of the second year. So as you can see, the longer you train, the more difficult it becomes to add lean muscle. Now what about in a month in your first year of training? This could be 1 to £2 of lean muscle per month for men and 1/2 to £1 for women again for the second and third year. We just have thes values, and in a year. This would be for your first year training 20 to £25 of lean muscle for men and 10 to £12 of lean muscle for women. Now, for many people, these values will seem very high, especially if you've already been training for year and have not seen these results. This is why I emphasized that these values are somewhat theoretical. It assumes that you trained under perfect conditions and have nothing else on your mind than bodybuilding. This won't apply to 99% of beginners out there, not only because we all have school or work to worry about, but also you make a lot of mistakes as a beginner. So the point of this video is not to de motivate you, but to show you what is theoretically possible. Even more important than hitting these values is that you stick to your workout and be consistent with it. Because long term adherents always beats short term motivation 18. The client interview: the assessment is usually done in two parts. The first is a general assessment through an interview, and with the help of a questionnaire, I will now take you through the most important parts of this general client. The first topic covered in the initial plan assessment is the trainees occupation. It is essential to have a good idea of the plants daily work routine so your program can be designed around the current activities. If someone works long hours, whereas a shift worker normal programs might not be possible to follow and US a fitness coach must be creative. Help diminish exercise time efficiently. On the other hand, if your client has a lot of free time, you can design a program with more flexibility and less strange. It is your job to come up with a program that fits the client schedule for that talk not only about the work but also about other factors that can influence their ability to exercise. For example, many people have a treadmill at home or would be willing to invest in. Also, a lot of people think that they don't have time to exercise, but they would be willing to take a short 20 minute walk during lunch time somewhere. Places even have their own gyms, and you, as a coach need to find out all the options that could be considered in developing the ideal exercise. The lifestyle on preface is section of the assessment is where you gain more personal information about talk about what they like and dislike and which type of sports exercises they've done in the past. Also keep in mind that many people don't consider certain activities as exercise, even though they definitely are. Regular walks are a good example. If you find that your client does not have a hobby, try to think about possible sports for activities that they might like where this also consider their sex. For example, a lot of women are afraid of resistance training because they think that will make them look pulled. This is economist conception that keeps them from enjoying the benefits of a good weight. Lifting the medical portion off the assessment is extremely important, but it has to be dealt with in complete confidentiality. If your client agrees to share their medical information with you, you must protect it and should never disclose it to third parties. If they don't feel comfortable doing this, stick to more general information. The most important aspect. Our past, injuries, surgeries, diseases where anything that might affect their ability to exercise. 19. Workout Design Introduction: in this section, we will talk about Smart workout. Every time you create a workout, you should think about the most important factors. Workouts, success. I'm talking about things like exercises, volume, rest, periods and intensity. We will first talk about the more important aspects that you should focus more attention on and then work our way towards the less important aspects, even though there why a few things you should keep in mind. I try to keep the section as simple and beginner friendly. It's possible. After all, it's not rocket signs, and as long as you get a few basics right, you will see success. Laskin started. 20. Adherence: I want to make this clear from the start at hearings is the most important factor in any workout. You can have the most perfectly designed program. If you don't stick to it, it's worthless. So the right question to ask yourself is, How do you design a workout that is easy to stick to Or if you're a coach, one that is easy for your client to stick to. Because even if you think you have an iron will and can handle anything, there's no reason you want to make things more difficult than they need to be. To ensure adherence and long term success, a workout needs to include three things. Flexibility, feedback and enjoyment. Let's talk about each and more detail. First flexibility. Having a flexible work out that could be adapted and modified based on your changing needs is crucial for adherents. Think about it this way. We all run into problems at some point, and if your routine doesn't account for these possible contingencies, you will probably abandon it the second you face a major obstacle. This then leads to useless program hopping and lower motivation. The two most common obstacles you will run into our high stress or low motivation. Both happened to anyone at some point, so you need to understand how to deal with them properly. The best and most reliable way is to plan for them in advance. For example, deal weeks, which will go over in more detail later. Our regular and planned weeks where your decreased training, intensity and volume. This gives your body enough time to recover from accumulated fatigue and helps you not burn out. Another way you can make your program more flexible is through a list of substitute exercises that you can use when you don't have access to a gym or your favorite machine. We have all stated hotels with subpar or no Jim's whatsoever, and knowing what to do in that case will help you maintain your normal training schedule and stick to your rhythm. Next we have feedbag. Feedback is all about gaining experience and improving long term. That means tracking your lifts and learning to listen to your body. The reason feedback is so critical for adherence is because it's the only way will want to train long term. How will you know if you're improving yourself if you aren't tracking it workouts? And how will you stay motivated if you aren't improving yourself? So you see getting feedback is really about helping yourself stay focused and making sure you stay on track. It also includes learning your exercises and trying out new workouts every once in a while . That way you gain more experience and figure out what training style best suits you. This leads me to the last factor that wants your insurance, which is enjoyment enjoying your time Spend Training is the number one determinant of long term muscle. Group No one will stick with the work up they don't like for months or even years. So you want toe. Always design your program around, lifts and exercises you like doing while I have a list of must do exercises like the Big Four. This doesn't mean you won't see gains unless you include them in every gym session. For example, even though I tell every beginner to trial squats a lot, simply hate them and just can't see themselves doing heavy squats regularly. In that case, try to find a good substitute that you like. This could be the lack press or heck squads. For instance, the same applies to other parts of your workout. Like rest times training splits were volume. Just make sure it all makes sense when put together. 21. The 4 most important beginner lifts: building muscle is a lot simpler than many magazines. Blocks and ghouls make it out to be. In fact, a bar bell, along with some plates, workout bench and a squat wreck, are usually enough to do the job. All good personal trainers notice, which is why they're beginner. Workouts are built around the four most important muscle building exercises. The magic word here is compound exercises they utilize. Multiple joints are usually performed using free weights instead of machines. That way, they target several muscle groups at once, giving you the best muscle activation measured by the time you spent working out. This makes them perfect for building strength and gaining mass fast, even though their benefits have been proven over and over again and countless studies, Many beginners still focus on isolation exercises such as Barbara Colts or the Peptic. Unfortunately, if you are a beginner looking to build muscle fast, most of the fancy equipment and machines you see at the gym are a waste of your time. Muscles grow on Lee when they need to, which happens when they were put under a lot of stress. When you are at the gym, you want to force your muscles to grow by overloading them. The best way to do this is by lifting more total weight and recruiting more muscle groups doing it. Work out. Isolation movements allow you to lift on Lee a small portion of the way that you can move when doing heavily loaded compound exercises. Now, what are the best muscle building exercises for beginners? Among all compound exercises, which always trump isolation exercises, there are four major lifts that can be seen as the fundamental muscle building exercises. They are squats, bench press, dead lifts and the overhead press. Together, they will put you on the fast track towards muscle room when looking for a good work out to get you started as a beginner, make sure your program builds around these exercises. If you already included these for exercises in your workout but aren't satisfied with the results, you might want to put more emphasis on them than others during your routine. But what makes these four lifts so special when we look at muscle activation, all four can be considered not only compound exercises but full body exercises. Their underlying movements mirror everyday motions, like picking up something heavy like in the case of dead lifts and squats, pushing it away like in the case of the bench press or lifting it above your head for the overhead press. These movements build bigger arms and lex while strengthening your core at the same time. That means your abs and lower back get a workout, too. 22. How many isolation movements should you do: in my video on the four best lifts for beginners, I talked about the importance of compound movements and why the squat bench, press overhead press and then lift are vital for success. In this video, I want to go into more detail about isolation exercises, even though many people, due to many of them and not enough compound exercises, they do have their place in a well rounded workout routine. The simplest definition, often isolation exercise would be any exercise where only one major muscle group is trained . The point of the exercise is, as the name suggests, to isolate that muscle and leave out all the other muscle groups. Here's a list of the most common isolation exercises for each muscle. For the chest, we would have the flat incline or decline flies. They can be trained with dumbbells, cables where machines for shoulders we have the lateral or front raises. Disk again can be done with dumbbells, cables or machines, bicep curls for biceps, triceps extensions for triceps, the leg extensions for quads like curls for hamstrings and calf raises for caps. As you can see, if a movement involves raising curling or extending the muscle, it's usually trained using only one major muscle group, and that makes it an isolation exercise. This gives them one very specific but small advantage when it comes to developing weak points in your body, whereas compound movements will lead to pretty uniform muscular development. Isolation exercises can be used to bring up lacking body parts or weak points that you cannot target with larger compound lifts. For example, if your goal are bigger, CAFS squats are definitely a good place to start. But they're probably not enough to lead to above average growth unless you have crazy genetics. So in that case, it makes sense to add one or two isolation exercises, like half raises to your workout. Same goes for your biceps and triceps, adding one or two isolation exercises like curls or cable pull downs can help your bill bigger arms faster. But again, don't overdo this, and also keep in mind that this will make your workouts longer. So the more pressed you are for time, the more you need to focus on compound lifts instead of isolation exercises 23. Training order: Once you have chosen your exercises, the next decision you need to make is in what order you should perform them. This is actually very simple because for 95% of people out there, the following rules apply. More demanding and heavier exercises should be performed before less demanding or lighter exercises. That means compound exercises should come before isolation exercises, so that lifts before bicep curls. For example, bigger muscle groups should be trained perform smaller muscle groups. So, for example, backs and lack should come before arms or shoulders, and free weight exercises should come before machines, so barbell squads before leg pressing. The reason this almost always applies is because your first exercise will always be your freshest, which means you have more strength for the demanding lifts and be able to lift more total weight. Never, ever burn yourself out with dozens of sets of tricep extensions before bench pressing. It's a recipe for disaster, and you also increase the risk of injury 24. Volume: volume can be defined as wait time sets, times rips. That means when measured across one workout, volume refers to how much total weight you have moved. So how much total volume is optimal for muscle? What you notice when you look at the most effective workout programs out there is that even though they might different exercises, they're usually very close when it comes to total volume. This indicates that there is an optimal range of volume. Go beneath it and you don't see optimal muscle growth. Go above it and you overwork yourself. So what is that ideal volume range? It's about 40 to 70 reps per muscle group per workout or 82 200 reps per muscle group per week. This assumes that you train each muscle about 2 to 3 times per week, but there are two more things you need to keep in mind. First, larger muscle groups require more volume than smaller muscle groups. That means you can train your back and your legs with more total sets or exercises than your biceps. And second, there's an overlap between exercises. For example, the bench press trained several muscle groups at once, which means even though many people counted as a chest exercise, it should also be counted as a triceps and shoulder exercise. Take that into account when designing your workout. Also, beginners need very low volume to see results. For them, it's more important to learn the motions and get used to the exercises, just practicing the four major lifts for three sets. Each is already enough to see great results. If you are an intermediate or advanced trainee and want to build muscle, you want to stick to the middle or higher end of that volume range. But if you feel that you have a below average ability to recover, then you can also stay in the lower end of that optimal volume range. Even as an intermediate lifter in the end, it always comes down to how much training your body can handle and how experienced you are . Make sure to get a good feeling for your body and test this out over time. 25. Intensity: weight training intensity refers to how much weight you can lift and how heavy or light that weight is for you. Obviously, the lighter the weight and the easier it is for you the lower the intensity, the heavier the weight where the harder it is for you, the higher the intensity in workout design intensity is described by the number of repetitions you can do percent. The more repetitions you can do, the lower your training intensity and the fewer reps you couldn't do the higher intensity. With that in mind, what is the ideal rep brains? You should fall. This will depend on your goals, but in general, for strength, you should follow a 1 to 6 rep arrange for hyper trophy, so muscle growth you should follow a 6 to 12 rev range, and anything above that will be mostly endurance. So as you can see, the lower your reps and the higher intensity, the more you trained for strength. The higher reps on the lower your intensity, the more you will train for endurance. Muscle growth pulls somewhere in the middle between 6 to 12 reps off course. These recommendations are not set in stone in fact, each rep range will produce some amount of strength, muscle and endurance benefits. It's more about relative distributions than total results. To wrap up this video, I advise most beginners to start their workout program in the 10 to 12 rev range to get used to the exercises and learn proper technique. Then, after a month, they should switch to a somewhat lower rep range of 6 to 8. This will allow them to lift heavy and learn toe work with heavier weight loads, which is especially beneficial for skinny guys. 26. How often should you train: when you look online for the ideal training split and an answer to the question of how often should I train, you will get millions of hits, and even if you read all of them, you would probably be none the wiser. Why? Because body builders and athletes have very strong opinions on their workout frequencies. And while one will tell you three weekly workouts is more than enough, someone else will say you need to train five or even six times per week. So who was right? As so often, the answer to this depends on who's asking. For most people and all beginners training three, maybe four times per week is really enough. In fact, I've been training only three times per week for years, and there are several advantages to this. First, you don't live in the gym and can actually have a social life. That means you are well rested and relaxed for the sessions, which in turn means you have more strength and more mental focus. Next, you also avoid accumulated fatigue easier than someone who trains five or six times per week. Accumulated fatigue is the fatigue that builds up over time, sometimes over months when you push your body more than it can recover from, obviously, the more often you train, the higher the risk of this happening. And lastly, training three times allows for more flexibility. Should you ever need to stay late for a meeting at work or some other unexpected change, any weekly schedule, you simply have more free days. You can shift around and fuel workout days that you need to fill, so my recommendation, if you're a beginner or intermediate training, is to train three times per week following a well designed workout routine. That being said, advanced lifters often want and sometimes even need more sessions to fit all their necessary weekly volume into their program. Serious bodybuilders usually trained five or six days per week, sometimes with multiple sessions per day. This, of course, is the result of years for decades of training and sometimes also anabolic steroids, which improve recovery and allow for more training. But since you won't be taking those, there really is no reason to follow this example 27. Rest periods: resting between sets and exercises is crucial for regaining your strength and preparing for the next set. But how much rest is ideal? And when are you getting too little or too much? That's what I will talk about in this video to start off. Please keep in mind that the ideal rest period will be the result of several factors like your goals, how heavy you live and what exercise you're doing. Ask for goals. Generally speaking, the more you want to train for strength, the longer your rest period should be, the more you want to train for endurance, the shorter your rest period should be. When it comes to how heavier exercises again, the more heavy you're lifting, the longer you're rescued should be. This is kind of obvious, because war wit means more stress placed on your muscles. And lastly, what kind of exercise you do will also influence your ideal rest times. Compound exercises, which generally involves heavy lifting, require more rest in isolation exercises. Based on these three factors, your rest time will range from a few seconds to more than three minutes between sets and exercises. Let's talk about three examples. First, arrest time off less than a minute. This will train mostly muscle endurance and give your muscles little time to prepare for the next set. It should be used if you trained for muscular endurance or do some sort of interval or circuit training. Next, we have a rest time of between one and 2.5 minutes. This definitely gives your muscles more time to recover and will be better for muscle growth. You will not have recovered completely, especially at the lower end of that range. But 2.5 minutes is definitely a good rest periods for most exercises when your goal is to build muscle. Lastly, we have a rest prints off over 2.5 minutes. Here, you will see more and more effects on your strength for the next set because your muscles and central nervous system just have more time to recover. However, the amount of fatigue and medical light accumulation, all of which play a role in fat loss, building muscle and improving muscular endurance are also lower. So this range is good for anyone with a focus on strength gains. While 2.5 to 3.5 minutes are often used among bodybuilders. Anything above that is normally only used by strength athletes or power lifters. That's why my recommendation for you is to stay between one and three minutes between sets , the higher training intensity and the heavier and exercise, the more you should stay in your there. Two or three minute mark and isolation exercises and lighter weights only require 1 to 2 minutes of rest. 28. Time under tension: the concept of time under tension refers to how long each set lasts and the total number of seconds. Your target muscles are performing the movement during a set of an exercise, the slower you lift no longer time under tension. The faster you lift, the shorter your time under tension. Pretty simple, right? A couple of years ago, fitness scores everywhere started saying that this was the true secret to muscle growth and that the amount of weight you're lifting is less important than the amount of time you keep your muscles under tension. But there is a critical flaw in their thinking that I want to talk about now. As you will see, the idea of time under tension is important, But thinking about it during your workout is not necessary. As you already know, progressive overload is the primary driver of muscle growth. Get stronger and you will get bigger. The problem is that there's a trade off between progressive overload and time under tension , the slower you perform, your lifts, the last weight and all fewer reps you'll be able to lift. Now, when you reduce the amount of reps to perform, you also reduce the total volume lifted by the muscle. This, in turn reduces the muscle building potential of an exercise. Several studies have confirmed this and shown that traditional resistance training is more effective for increasing strength and muscle growth than super slow training. Another thing you need to keep in mind is that if you lift heavy, which you should always do, your rep speed will already be slow because you need to recruit your entire body to move the weight. That means you really don't need to think about time on her attention but still get its benefits. What I'm trying to say is that you don't need to focus on how long your sets are taking. Set a watch for a count in your head. Instead, make sure you're over Workout program is well designed and that you're using good form and enough weight to trigger progressive overload and muscle growth. 29. Sample Workouts Introduction: Now it's time to look at a few assemble work opportunities I, including one for 34 and five day weekly splits. Most beginners will do just fine with three date workout split not only doesn't include less volume, which helps not over stress your body, it also leaves more time for social activities and anything outside the four and five days . Splits are more for intermediate or advanced lifters. But to be honest, I'm not a fan of five day splits. I don't think anyone besides competitive bodybuilders should hit the gym that often. Of course, you can still use it and adapted to your needs if you want. So without further ado, here are the workouts. 30. Beginner 3 Day Workout: Now that you know the science behind building muscle, let's talk about the actual work out. If you search for a beginner workout on, Google will get millions of hits and thousands of workout plans. The amount of different routines makes it difficult for beginners to pick the right one, because oftentimes they themselves don't know what they're looking for. So what exactly should the ideal beginner workout plan look like? If you remember the muscle building formula, which consists of training, eating enough calories and giving your body time to recover? You know that training on Lee X as a trigger. It signals your body that the environment has changed and that muscle growth is necessary. With this in mind, there are a few things to consider when designing a workout plan. Obviously, you want to choose those exercises that are most effective for building muscle. This also includes asking yourself if you should train with free weights or machines, then you have to define how many sets for exercise you do and how many repetitions percent . As you will see in the minute. There have been studies done on the ideal rep arrange, unless you need to know how long a workout should last and how often you need to train per week. So what are the answers to all of these questions? In regards to exercise choice, three weighed compound exercises are definitely the way to go. As I explained before compound exercises activates several muscles at once, which helps you live more overall weight, which in turn leads to more overall muscle growth. Training with free weights, preferably barbells, will also force you to develop the small stabilizer muscles that help balance the weight. Unfortunately, this effect is lost when using machines when it comes to the number of reps. In most cases, you should not go above 12. The reason for this being that once you go into a higher rep range, you start training for endurance rather than strength. The problem is that endurance training won't trigger nearly as much muscle growth a strength training will, so you would always be in a sub optimal workout environment. Now, even though I don't recommend going a lot higher than 12 repetitions in any workout that uses weights as a beginner, I advise you to train with an 8 to 10 rips during your first month and even lower after that. This is because studies have shown that in the case of compound exercises, it is best to use higher weight loads and lower rep ranges. As for sense, you should do around 3 to 4 per exercise, especially as a beginner. You don't want to go crazy and do dozens of sets simply because your body is not used to the increased stress level. If you put all this together and follow the workout plan, I'm about to show you your exercise time will be around 60 minutes, which lies within the optimal time window. Okay, now to the workout routine. As a beginner, you should train three times a week, alternating between two full body workouts. I recommend leaving one day of rest between each workout. So in this case, you would start on Monday with the first full body workout, then rest on Tuesday and do the second full body workout on Wednesday. Thursday is off, and Friday you would do the first work out again the following week. You keep alternating and therefore start with the second workout and then continuous before , in the first workout. I want you to start with three sets off barbell squats each 8 to 10 reps. Then three sets of the bench press. Also 8 to 10 rips and then three sets of bend over bar bell rope again, 8 to 10 ribs. The second workout consists of three sets of dead lifting, then three sets of either pull ups or let pull downs and three sets of the military press between sets. You want to rest 2.5 to 3.5 minutes. I personally like to go with 3.5 minutes, especially on the heavy exercises like squats and dead lifts, because the extra few seconds really make a difference for my strength. Between exercise, you should rest three minutes. Now, in case these two workouts of only three exercises each don't seem like enough to you. Keep in mind that all the exercises are heavy compound lifts that usually involves a lot of weight. Start with the weight that is light enough so you can perform the exercise with perfect form, but heavy enough so you can do more than 10 reps. If you make sure to go one rep short of failure on each set, This workout will do exactly what it's designed to do. Build a solid base of strength and muscle during the first month. You should really focus on form and learn not to jerk or bounce the weight. This will already set you apart from the majority of beginners who often times use horrible form. 31. 4 Day Workout: the most common four day workout split is the upper lower body program that we will go over now, As the name suggests, you divide the body into an upper and the lower body section and structure workouts accordingly. Your upper body workouts will target mainly your chest, back shoulders and arms, whereas your lower body workouts target your quads, hamstrings, glutes and caps I have exercise can be added to any of the two, but they're usually done in the lower body workouts. The weekly schedule usually looks like this. On Monday, you do your first upper body workout on Tuesday. You do your first lower body workout on Wednesday. You rest. On Thursday, you do your second upper body workout. On Friday, you do your second lower body workout, and then on the weekend you rest again. This allows for a frequency where each muscle group is trained once every third or fourth day, which is right within the ideal frequency range from most people were passed the beginner stage off course. You can also switch around these days. Just make sure you get enough rest in between the workouts and don't over train yourself. So which exercise should you do for each of the workouts? The following is a sample workout that is built according to the principles off the right exercise selection, exercise, order volume and rest times in your upper body work on one. You start with bench pressing for three sets off 6 to 8 reps. Then you do incline, pressing again three sets of 6 to 8 reps, and then you do cable rolls for three sets of 8 to 10 rips. This is followed up with Will that pull downs of three sets of 8 to 10 reps, and then you do two sets of bicep curls for 10 to 12 reps and two sets of lateral raises for 10 to 12. Reps optionally. You can also add two sets of tricep push downs for your first lower body workout. You start with dead lifts, three sets of six Ted reps. Then, like pressing again three sets. But in the 10 to 12 REV Bridge, then you do let girls two sets of 10 to 12 ribs and then calf raises two cents of 10 to 12 ribs. You finish everything off with two sets of an AB exercise of your choice for 10 to 12 reps in the second upper body workout. You start with waited pull ups or, if you can do way to pull ups moment pull ups, you do three sets of 6 to 8 reps. Then you do the T borrow three sets of six to read reps and then you do the barber shoulder . Press three sets of six trade reps. This is followed by the Dumbbell bench Press, three sets of 8 to 10 ribs and one hand and tricep push downs two sets of 10 to 12 rooms. Actually, you can also, and Barbara Curls with two sets of 10 to 12 reps. And the second lower body workout starts with squatting three sets off, six to ed reps and then weighted lunges three sets of 10 to 12 reps. This is followed by leg extensions, two sets of 10 to 12 ribs and have raises two sets of 10 to 12 reps. Again, you finish this off with an exercise of your choice for two sets of 10 to 12 reps. Now let me finish this video with a few side notes. Generally, all barbell exercises can be done with dumbbells and vice versa. Barbells allow you to live slightly more weight, and I personally prefer them. But it's up to you. Lat pull downs and pull ups can be inter changed, and you can also try different grips. Just make sure to find a good rhythm and don't mix it up. Every worker cable, rose and T bar roles can also be enter changed. The motion is similar and only the width of the grip and the height of the polling is different. The exercises are ordered by importance. That means more strength and muscle gains will be made with the first few exercise in each workout. So if you're pressed for time or running late and want to cut your workout short, make sure to cut out exercises towards the end and not the beginning. 32. 5 Day Workout: even though I'm not a big fan of five days splits, I want to show you what one could look like in this video. As the name suggests, you will be hitting the gym five days a week, which is quite a sacrifice for most people. But if you have the time and want to train this often, what should you do? Here's a sample split on Day one, so Monday, for example, you would hit the chest. They, too, would be dedicated to the back on Day three arrest on. Therefore you do shoulders and ABS. On Day five, you do arms and only 62 legs. Day seven is dedicated to resting again. The good thing about having this many workouts in your program is that you can split up volume and also make workout shorter. Each training session will only take about 45 minutes, which could be enough to fit it in your lunch break. So what exercise should you be doing? Here's the complete workout routine on Day one for the chance you do bench pressing three sets of 6 to 8 reps than incline, pressing three sets of 60 head wraps than chest hips three sets of 10 to 12 reps and Dumb Bell flies three sets of 10 to 12 reps on your back day. You start with that, lifting three sets of six to ed reps. Then you do Cable rose three sets of 10 reps. Then you do lat pull downs, three sets of eight or 10 reps and then stiff arm pulled outs. Three sets of 10 to 12 reps. They four is your shoulder and AB day. Here you start with barbell shoulder, pressing three sets of six to head wraps, then site lateral raises three sets of 10 to 12 reps, then bar bell upright rows, three sets of 10 to 12 reps and then the AB machine. Three sets of 10 to 12 reps. Your arm day on Day five will start off with close grip bench, pressing three sets of 8 to 10 rips, then dips two cents of 8 to 10 reps, then tries to push downs. Two sets of 10 to 12 reps, then easy bar curls, two sets of 10 to 12 ribs and lastly hammer curls. Two sets of 10 to 12 rooms and finally, your leg day will consist of squats three sets of six to ed reps, then weighted lunges three sets of 10 to 12 reps, then leg extensions. Two sets of 10 to 12 ribs and then calf raises two sets of tension. 12 reps. 33. Instruction Videos Introduction: the following exercise videos are meant to help you learn and teach proper form for the most fundamental movements. I always advise my clients to train with fairly lightweights during the 1st 2 to 4 weeks and not worry too much about progressive overload, but instead to get a hang of the exercises and learn how to correct. After the first few weeks, they should have enough experience and confidence to increase the way and start with the actual workout plan. Off course. Some exercises require more time to master than others. The bicep curl, for example, can be learned in two minutes, but the dead lift takes months is not used to perfect. So take your time and go through the motions slowly and carefully before hitting the big weights. 34. Dumbbell Overhead Press: the dumbbell overhead press or dumbbell shoulder press, whichever you want to call it, is the best shoulder exercise you can do next to the bar bell overhead press. It works all shorter heads and also targets your tricep and your core. I like to do the dumbbell overhead press after heavy bench pressing because it's not quite as taxing as the barbell version, and you will already be somewhat tired after the bench. Pressing to do the dumb bell over a press, sit on a flat bench for hurriedly with back support. Place the dumbbells on your vice, then lived up the dumbbells to shoulder height, using your thighs to help propel them into position. Your mom should be facing forward while exhaling. Push up both dumbbells until they almost touch at the top. Pull the contracted position for a second, then slowly lower the weights back down to the original position while inhaling 35. Cable Row: the cable rule is one of my favorite back exercises. Not only will it work your lance traps and Rome Boyd's, but also your biceps and court, you pretty much feel this exercise in your entire upper body because you can do the cable role with quite a bit of weight. I sometimes start off my entire workout with it to be fresh and ready for the heavy lift. To do the exercise, sit down on a low poll euro machine with a V bar. Position your feet on the front platform and they should be around shoulder width apart. It's it's slightly forward on the seat and grab the V bar. Your knees should be slightly been and your back straight. Sit back until your torso is at a 90 degree angle from your legs. Your arms should be extended at this point. Breathe in and pull the handles towards your belly button. You want your arms close to your torso at this point. Also, make sure to pull your shoulders back and to push your chest forward during the pulling motion, then slowly go back to the starting position while breathing out 36. Butterfly: the butterfly machine, a k a. Peck deck is an interesting exercise. Even the most beginners overestimate its muscle growth potential because it looks cool. It can be used as a finishing exercise during your chest workouts. Because it's an isolation lift you want toe. Always do it last after bench pressing or incline presses, for example. Don't use this exercise right at the beginning of your workout. It will be a waste of time to do the butterfly It sit on the machine with your back flat on the pat and your feet on the ground, depending on the machine you're using. You should either place your arms on the pants with your elbows at a 90 degree angle or you grab the handles with your arms extended. You might also need to adjust the seat so your upper arms are positioned parallel to the floor. Read out while slowly pushing both handles together. Squeeze your chest in the middle of during this part of the motion and hold the contraction for a second, then return back to the initial position as you inhale until your chest muscles are fully stretched 37. Calf raises: calf raises are pretty much the only isolation exercise for caps that makes them a must. If your goal is good calf development, they can be added to your leg workout after exercises like squats for lunges, but should never be done in the beginning. To do cap raises, load the machine with your desire. Wait, then sit down and position your toes on the lower portion off the platform. You're healed should be hanging. Place your advice under the pad and your hands on top of the bat is seen in the video. Wish your heels up and lift the leader well, inhaling slowly lower your heels by bending and the ankles. Continue this movement until your Casper fully stretch well. Exhaling Raised the heels by extending your ankles as highest possible. Hold the contraction for a second and then repeat for the recommended number of reps. 38. Chest Press: I have to admit the chest press machine is not one of my favorite machines. The reason for this is that many beginners use it instead of the real bench press, which is a pity because then they're missing out on the menu advantages of free weights over machines. With that being said, the chest press machine can be a smart addition to your workout if you use it in addition to free weight exercises or as a lighter alternative when you have shoulder problems. For example, to use the machine, sit down, select your weight and grab the handles with a palms down grip As you exhale. Push the handles away from you as you flex your chest muscles. Make sure your pacts through most of the work instead of your triceps or even your shoulders all the contraction for a second before going back to the starting position. Then just repeat for the recommended number of reps. 39. Dips: dips are a great upper body exercise and probably one of the best body weight movements out there. They not only work your triceps, but also your chest, shoulders and traps. Because dips can be done pretty much anywhere, you find parallel bars. They're also good. Substitute exercise when you're traveling and don't have access to a gym. The only thing you need to be aware of is that dips place a lot of stress on your elbows because during the motion there supporting pretty much your entire body weight. That's why you want to be extra careful when doing dips to do them. You want to start up by holding your body above the bars with your arms almost locked. Then, while inhaling slowly, lower yourself downward until there's a 90 degree angle between your upper arms and your forearms. During the exercise, your upper body should stay upright while keeping your elbows close. Treat torso while exhaling. Push your body back to the original position using your triceps. Then simply repeat this motion for the recommended number of repetitions. Just a quick side note. The more you lean forward during the exercise, the more you will work your chest and senator triceps, which is why there then called chest hips 40. Dumbbell Flyes: like the butterfly machine. The dumb bell flies are supposed to be a finishing exercise for your chest workout. Don't use them as your primary lift, but instead after heavy bench were inclined. Pressing because bring the dumbbells into position can be difficult if you're using heavy dumbbells. Some people prefer to do this exercise with the bench somewhat inclined. The motion is pretty much the same, so you might want to try that out, too. To do dumb bell flies. Sit down on a flat bandage, with the dumbbells resting on your lower thighs and the palms of your hands facing each other, using your thighs to raise the dumbbells, lie back and support them above your chest. Your arms should be in a slightly bent position. This prevents stressed at the biceps tendon. Breathe in as you lower your arms out at both sides in a wide arc until your chest muscles are stretched. You don't want to flex your elbows during the exercise. Then, while breathing out, bring the dumbbells together using a hugging motion and squeeze your chest muscles until they nearly touch 41. Iso Row Machine: the Isil role machine comes in different variations, so yours might look different than mine. Its purpose is to target the back and somewhat isolate the upper back. I say somewhat, because it's still a compound exercise that also works the biceps quite a bit because the machine it makes the polling motion easier. I like to do this exercise at the end of my back workout. It's a great addition. After exercises like the LAT pull down or cable room to use the Isil row machine grabbed the handles with a white grip. This will be your starting position. Then pull the handles towards your lower chest while retracting your shoulder blades as you flex the elbow, pause at the end of the motion and then slowly returned the handles to the initial position . Then just repeat for the recommended number of reps, make sure to not completely return the way to the stops to keep tension on the muscles relic. A complete set 42. Shoulder Front Raises: front raises are a good isolation exercise for isolating your anterior deltoids or for on Children mosque. To do the exercise, pick a couple of dumbbells and stand up straight. The dumbbells should be hanging in front of your thighs at arm's length with the palms of your hands facing your thighs. Then lift one dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until your arm is slightly above parallel to the floor. Exhale as you do this and pause for a second at the top. Now lower the dumb bell back down slowly to the original position and then lift the other dumb bell in the same way. Continue alternating like this for the recommended number of repetitions. 43. Shoulder Side Raises: side raises are a good isolation exercise for your lateral deltoids or side shoulder muscles. To do the exercise, pick a couple of dumbbells and stand up straight. The dumbbells should be hanging to the side of your thighs at arm's length with the palms of your hands facing your thoughts. Then lift both dumbbells to the side with a slight bend in the elbow of around 10 to 30 degrees. Your home should always be facing down throughout the exercise. Continue to go up until your arms are slightly above parallel to the floor. Exhale as you do this and pause for a second at the top. Now lower the dumbbells, back down slowly to the original position and repeat for the recommended number of replications. 44. Bench Press: the bench press is one of the most famous, if not the most famous, exercise out there. It's a full body compound exercise that primarily works your chest, shoulders and triceps. When done right, it's the most effective movement to gain upper body strength and muscle. Because it's the upper body exercise, you'll lift most weight on and thus create the greatest amount of tension with your ice under the bar. Lie on the bench, lift your chest and squeeze your shoulder blades. Your feet should be flat on the floor now. Place each pinky on the ring marks of the bar. Your grip should be a little wider than shoulder with, and you want to hold the bar in the base of your palm with straight wrists. This moment the bar by straightening your arms and move it over your shoulders as you keep your elbows locked while inhaling lower to your chest. Your elbow should be at a 75 degree angle. During this motion, your forearms should remain vertical while exhaling pressed the bar upward until your arms are extended. The proper form is pressing the bar in a diagonal line from shoulders to chest and back up . This increases the distance but prevents shoulder impingement. Repeat for the recommended amount of repetitions and then redirect the bar. Never bounced the bar off your chest, and you should always be in control of the weight. Please don't bench press using the suicide grip or the thumb less. Grip the Barbican slip out of your hands and drop on your chest. 45. Squats: the barbell squad is by far the most beneficial lower body lift you can master. Squatting will not only build larger quads, but also develop your calves, glutes, hamstrings and lower back. If you want to gain muscle and overall body strength than adding squads to your workout is a must. Load the bar with the desired weight and set it on. Erected just below shoulder level. Step under the bar and places slightly below the neck across the back of your shoulders. You want to use a grip that is a little wider than shoulder with. Lift the bar off the wreck by pushing with your legs and then straightening your torso. Place your legs and the medium stands where your feet are, shoulder width apart and your toes air slightly, pointing outwards. Bend your knees and slowly lower the bar while inhaling the scent until your thighs air just parallel to the floor, Then raise the bar as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs when squatting, you want to keep your head facing forward and your back straight at all times. Also, please watch out for equal distribution of weight throughout your forefoot and your heels 46. Deadlifts: The dead lift is a great compound exercise that hits the lower back hamstrings, glutes, traps, legs and forearms. So pretty much your entire body. Mastering it is an amazing feeling, but you want to make sure to do the dental of correctly to what injuries and back problems set up the barbell with an appropriate wait. Don't live too heavy. If you have no experience with this exercise, as it can be dangerous, step towards the bar and grasp it with an overhand grip. Your hands should be just outside your legs so about shoulder width apart. Some people have trouble holding onto the bar with this grip. If this is the case, you can also use the mixed rib, meaning one palm facing up and one palm facing down while exhaling, Push with your legs and get your torso to the upright position at the top. Stick your chest out and pull your shoulders back while inhaling returned to the initial position by bending at the knees and leaning the tour So forward at the waist. Please make sure to keep your back straight at all times. Lower backgrounding or excess arching puts your spine at risk of serious injury. Also, don't look up while dead. Lifting Bringing your head bag creates on one intention in your neck. 47. Militar Press: the military press is a classic exercises that body builders have been doing for decades. Not only does the lift build strong and muscular shoulders and also complements the bench press by standing up during the exercise, you additionally, strengthen your core and back. Place the barbell on his quarterback that is about chest high. Grab it using an overhand grip that is wider than shoulder with slightly. Bend the knees and lift the barbell up, keeping it laying on your chest. Take a few steps back on. Position your feet shoulder width apart from each other while exhaling, Lift the bar up over your head by looking your arms. Hold at about shoulder level and slightly in front of your head. While inhaling, lower the bar down to your collarbone. Slowly. Make sure to keep your entire core stabilized throughout the motion. This will really train your abs and lower back. The behind the neck variation of this exercise is not recommended for beginners, as it's a lot more difficult to handle the weight that way. 48. Barbell Row: the barbell row is for the back. What the bench presses for the chest. It will work your let's and trips, making a great for upper back development. I personally love doing this exercise because after a few weeks you will already notice how big your bag is becoming. You can do this. Exercise both with an over and with an underhand grip. I will now show you the overhand version of the lift. Hold the bar bell with your palms facing down and bend your knees slightly while keeping the back straight. Bring your torso forward likes an upper body should create 100 220 degree angle with your back almost parallel to the floor while exhaling, pull up the bar bell. Make sure to keep your torso stationery and squeeze your back muscles at the top while inhaling lower the bar bell back to the starting position. Don't look in the mirror when doing this exercise. Bringing back your head would create a lot of tension in your neck. Your lower back gets rounded due to tight hamstrings. Either try bending your knees more or don't position The torso is low 49. Barbell Row Underhand Grip: the underhand variation of the barbell row is very similar to the overhand version from the last video. Obviously, you know, gripped the barbell with your palms facing up. Instead of down your legs will again be slightly bent, and you want to keep your back straight at all times when pulling the barbell up. The only major difference is that you want to pull it more towards your belly button, so a little lower than in the overhand variation. Contract your muscles at the top and then slowly lower the bar bell to the original position. Which of the both lifts you choose will come down to personal preference? The overhand version from the last video targets the upper back a little more, while the underhand row will focus more on the lower back and Lance. 50. Pull Up: the traditional pullup is an amazing exercise. All you need is your body and a simple pullup bar to train your let's biceps and middle back. I know that many beginners have a hard time doing full range of motion pull ups. If this applies to you, you can either try to find an assistant pullup machine or do the let pull down. Instead, using a wider than shoulder width grip, grabbed the pullup bar with your palms facing forward with your arms extended and holding the bar. Bring back your torso around 30 degrees and stick your chest out while exhaling. Pull your upper body up until your chin is above the bar by drawing the shoulders and your upper arms down and back. The polling is done primarily with your back muscles rather than your biceps. Pause for a moment and then return to the original position while inhaling. Remember that your form should do no other work than holding the bar. By using a white belt, you can also increase the difficulty should the normal pull up ever get too easy for you. 51. Lat Pulldown: As I explained before, most weight machines in the gym are not very effective, especially for beginners. The LAT pull down is one of the few exceptions to this rule and a great alternative to the white grip. Pull up. If you can't get perform normal, pull up. I recommend you start with this machine instead. It also primarily targets the let's along with the biceps and shoulders. Set up the pull down machine with a wide bar attached to the cable before sitting down. Make sure to adjust the knee pet according to your height. Using a white grip, grab the bar with your palms facing forward with your arms extended and holding the bar. Lean back around 30 degrees and stick your chest out while breathing out. Pull down the bar until it touches your upper chest. The polling is done primarily with your back muscles rather than your biceps. Draw your shoulders and upper arms down and back while bringing down the weight. Pause for a moment and then returned the bar to the original position while inhaling throughout the entire exercise, you slow and controlled movements and make sure you don't cheat yourself by swinging your back. Avoid pulling down the weight behind the back. This can be hard on the rotator cuff due to the hyper extension created. 52. Hammer Curls: the dumb bell Hammer Curl is a great isolation exercise for the biceps because it also works for Breaky Alice, which contributes to upper arm thickness. I like to do the hammer curls by alternating my arms, but you can also lift both dumb belts at once. Stand with your feet shoulder width apart and a dumb bell in each hand. Your knees should be slightly. Bend in your elbows close to your torso. Make sure the poems of your hands are facing each other while exhaling, curled the right dumb bell to lift your arm to your chest until your forearm touches your biceps. Squeeze the biceps at the top while inhaling slowly. Bring the dumbbell back to the initial position. Now repeat the movement with the other hand and continue alternating for the recommended amount of repetitions. Please don't turn your wrists when lifting the weight and keep your elbow still throughout the exercise. Like I said before, you can also do the hammer curl, using both arms at the same time or sitting down 53. Hammer Rope Curls: similar to the normal hammer curl. The hammer rope curl works both your biceps and Brockie Alice. This time, instead of dumbbells, you will be using a rope attachment and pull with both arms at once. Attach a rope attachment to a low poli and stand a few inches away from the machine. Grasped the rope with your palms facing each other. Stand with your feet shoulder width apart and your legs slightly bent. Put your elbows in by your side and keep them stationary during the entire movement. Using your biceps, pull your arms up and exhale until your biceps touch your forearms. Squeeze at the top and then slowly bring the weight back to the original position. Repeat for the recommended amount of repetitions. In order to really isolate the biceps, you want to keep your upper body s stationary as possible. Don't jerk the weight or move your back doing the exercise 54. Triceps Pushdowns: wrote Price of push downs, complement the rope bicep, curl very well and are based on the same dynamics. Instead of pulling the rope, you will now be pushing it down. Attached a rope attachment to a high pulley and grab it with your palms facing each other. Stand with a very small inclination forward and keep your upper arms close to your body. While exhaling, pushed the rope down and bring each side of the rope to the side of your thighs. Contract the triceps at the end of the movement while inhaling. Bring the rope slowly up to the initial position. While I recommend doing this exercise with the rope attachment, you can also use an easy bar attachment or a V angle bar. The movements will be the same. Just make sure to lift the weight in a controlled manner. 55. Triceps Extensions: one handed extensions are for the triceps. What curls are for the biceps, their best done with dumbbells and will help you build bigger and stronger arms. Stand up with your feet about shoulder width apart and grab Dumbo with one hand. The other arm can either rest by your side or hold the exercise arm for support. While exhaling, extend the arm with the dumbbells over your head. Contract your triceps at the top and then slowly lower the dumbbell behind your head until your forearm touches your biceps. Make sure to keep your upper arm stationery and close to your head. Repeat for the recommended amount of repetitions and then switch arms. When your arm is fully extended, the palm of your hands should be facing forward, and your pinky should be facing the ceiling. 56. Meal Planning Overview: Now that we went with the different aspects of your training, I want to show you how to set up an ideal bodybuilding diet. I know this could be very confusing for a lot of people, especially beginners. But as long as we stick to the basics, it's actually pretty simple. The individual steps are first freaking out your calorie intake, then figuring out your macronutrients. So how much protein carbs and fat you should eat. Third, feeling these micronutrients with foods, you or your client life, and then structuring these foods into however many meals you want to eat. Usually it's lonely between two and five meals if we also food small snacks. Lastly, there are also some supplements that can be at it, but they're generally a lot less important than people think. And the list of effective supplements is a lot shorter than you would expect. Let's go over all these steps now 57. Calories Explained: like I said in the last lesson. The single most important variable and determining diet success is your calorie balance from scientific standpoint. Whether you gain weight or lose weight is determined by the first law of thermodynamics, which states that energy cannot be created or destroyed. It can only be transformed from one type to another. Now, I don't want to turn this into a physics lesson. But when applied to dieting, the first law of thermodynamics states that your body weight is dependent on Lee on the difference between the amount of calories that you consume versus the amount of calories that you burn, which is known as your calorie balance. Before we go into the different forms of calorie balances, let's first talk about what a calorie actually is. A calorie is the amount of energy needed to raise the temperature of one leader of water by one degree Celsius, so that means a calorie is a form of energy measurement. When you eat your food, you're consuming the energy that is stored within the food. Your body then uses this energy to produce movement and keep your organism alive. Alternatively, if not all energy is used right away. It can also be stored for later use. Some energy can be stored in the muscles and liver as glycogen, but these stores Philip pretty quickly, so your body will then store any additional calories in the form of body fit back to calorie balance. There were three different states of calorie balances and you could only be in one state at a time. The first is a negative calorie balance. This, of course, when someone burns more calories than he or she consumes here, your body needs more calories to produce energy for your daily functions that it gets from your food. That means it makes up the difference by burning stored energy, meaning you will lose weight because the necessary energy will come from the breakdown of body tissue and negative calorie balance always results in weight loss. The second state is a neutral calorie balance. Here, a person's intake of calories is the same as the expenditure of activities and body processes. This means that all the calories you consume will be used for some form of body process, and your weight will remain stable now, of course, calorie intakes and activities on any given day are not going to be exactly 100% the same, but over the course of weeks and months and neutral calorie balance is quite possible. If your weight hasn't changed over the last few months, your calorie balance is almost always neutral. The third and last state is a positive calorie balance here, more energy is consumed through food and is being burned to produce body processes or movement. As I explained before in this case, the extra calories are stored. Is either glycogen and the muscle and liver or as fat. Okay, so now that you know the fundamentals behind calorie balances, let's see how all this dry theory can help us with actual real life dieting. What you need to understand is that your calorie balance will determine how much muscle you can gain and how much fed you can lose over any period of time. Why? Because calories are literally the building blocks of body tissue. If you want to build more muscles, you not only need to train, but you also need to provide your body with the necessary raw materials to form muscle cells. On the other hand, if you want to burn fat. You have to make sure that not enough calories are shuttled into fat cells to keep in the same size. I explained both processes in more detail in the muscle building and fat loss formula. 58. Determining Protein Intake: the first and most important macro new teen is protein and wheelbase are amounts off the optimal intake requirements mentioned in the lesson on protein intake. This is pretty straightforward since optimal protein intake is around 0.821 gram per pound of body weight per day. So £180 male, for example, which was an average intake off somewhere between 145 grams to 180 grams of protein per day . If you hit this range every day, you'll be fine. But if you want to be even more specific there two factors that determine where exactly you are on this range. Those are body fat percentage and activity level. Simply put, the leaner you are meaning the more muscle instead of fat you have, the more proving your body requires. The same goes for people that are more active, either through their training during their hobbies or while they're working. If you're leaner than 10% body fat for meals and 20% for females and you're very active and train with high intensity, then you probably want to shoot for one gram of protein per pound of body weight. However, most beginners will get enough with 0.8 grams of protein per pound of body weight per day. Let's assume for a sample die plan that your £180 male beginner that means your daily recommended protein intake will be roughly 100 45 grams of protein, No one to carbs. 59. Determining Carb Intake: in the less than optimal carb intake. We learned that your daily carps depend on a number of factors, most importantly training intensity. I also provided you with the table that roughly outlines how many grams of carbs you need, depending on your intensity. To recap, light workouts will usually be around 30 minutes or less and a workout with less than 10 working sets. If you're lifting weights, moderate workouts or anything between 30 and 60 minutes and more than 10 working sets if you're lifting weight, hard workouts are anything more intense than a modern work out whether that means longer workouts or more working sets. I personally always go with the highest car value because I trained fairly intense and my body reacts very well to them. Remember that carbs are the best fuel for your body, and getting enough of them is very important unless you don't train at all and your body has problems digesting carbs. There's really no need to choose the very low value here. For that reason, I will go with the 1.5 grams per pound of body weight for a sample diet. In our case of the £180 man. This means 270 grams per day. Now, what about rest days? You might ask. I personally keep my diet pretty consistent even on rest days. Especially when I'm bulking when you're dieting. In theory, you could lower your carbs on rest days because you don't need the energy. If you do this, make sure to keep your carbon take higher on training days. Otherwise you will sacrifice strength. 60. Determining Fat Intake: like I said in the lesson Fed and take your ideal intake should be roughly 15 to 20% of your daily calories, which is a good value to shoot for to ensure hormone production and general health. Assuming our 25 year old man has a TD off 2600 calories per day, that means if we take 15% you should consume at least 390 calories of mostly healthy fence , and for 20% that would be 520 calories. Now that might sound like a lot at first. But remember that one gram of fat has around nine calories, so there's only translates to around 45 to 60 grams or fed per day. For example, that means we now have a protein intake off 145 grams fat intake at 60 grams and carbon take at 270 grams. Let's see how we can bring everything together 61. Best Protein Sources: after you have set up your meal structure, you will probably ask yourself what foods are the best sources of protein carbs and fats to include in your diet? I already gave some examples and previous lessons, but to give you some inspiration here, even more ideas. Let's start with protein. High protein foods and the Darien X category include Greek yogurt, cottage cheese, Swiss cheese, eggs, of course, milk and way protein. High protein needs include lead cut steak, ground beef, pork chops, chicken breast and turkey breasts. High protein seafood includes tuna, halibut, Salman and chill Appia. High protein can foods can include anchovies, corned beef, sardines and beans. And high quality is next To go can be jerky. Peanut butter. We're nuts. For example. Hi porting, vegetarian and vegan sources can be beans, chickpeas, nuts and nut butters. Tofel Chia seeds and Leaf agrees 62. Best Carbs Sources: As for quality carbohydrates, the best sources are unprocessed whole foods like fresh fruit, legumes, whole grains and many vegetables. These foods also contain fibre, vitamins, minerals and antioxidants. Foods made with refined grains have fewer of these nutrients and foods loaded with editors , usually at access calories. Hi carpe whole grain sources can be whole grain bread, whole grain pasta and whole grain cereal with no sugar. Of course, high carb fruits include bananas, mangoes, apples, oranges and pears. Hard card wounds include beings, peace and lentils. Other sources that I haven't mentioned but are also good include sweet potatoes and normal potatoes, brown rice and normal rice, Canoa old meal and two ts. 63. Best Fat Sources: consuming quality fed can actually be pretty easy and delicious at the same time. You're a few high fat foods that are incredibly healthy and nutritious. Sources of unsaturated fats include avocados, salman olives and olive oil, nuts and nut butters when they're not highly processed flaxseeds, tuna, dark chocolate and son floor seats. Sources of saturated but healthy feds include whole eggs, high quality meat, full fat milk and chicken breast. Now, sources of transfats or feds that you want to limit and avoid include pizza, hot docks, hamburgers and basically any type of fried were fast food. 64. What If You Have Calories Left: Let's see what we have So far. Our 25 year old, £180 man has a daily calorie balance of around 2600 calories to maintain his weight. Keep in mind that he trains intensively 3 to 4 times per week, so if you trained, more or less than this, value will differ off. Those 2600 calories, 145 grams will be from protein. And since one gram of protein has four calories, that translates to around 600 calories from protein Now comes fed 20% of 2600 is 520 calories, or roughly 60 grams of fat. As for carbs, we determined that he should consume 270 grams, which is around 1000 calories. Know that I rounded these numbers so you might get different values. When you subtract these numbers from 2600 you will notice that you still have around 500 calories left. Now how do you feel those remaining calories? Do you eat more protein fat or carbs? I talked about this before, but let's quickly recap everything. So you really understand it. What you have to keep in mind is that we calculated minimal needs to ensure muscle growth, and we're muscle maintenance. Drink fat loss. How you feel your remaining calories is up to you. I personally don't recommend protein, because once you go over one gram per day, you won't notice any extra muscle growth quality Meat export chicken can, however, be very expensive, so why waste the money? Instead, go for either additional carbs or fat, which one suits you better will depend mostly on your stomach. If you are a healthy adult, that leads an active lifestyle, and your body has no problems digesting carbs. And there's really no limit to your daily carbs as long as they come from quality sources such as brown rice, sweet potatoes or quinoa. The extra carpets will also give you additional energy, which is great for your workouts. If, however, your overweight and not very active for your body simply can't handle high amounts of carbs than fat, will be your better option here because it's one easily digested by our bodies. Make sure, though, that here, too, you get your extra fat from quality sources such as olive oil, avocado and nuts, and not bad and saturated fats like fast food or too much meat 65. Determining Your Meal Structures: now that we have determined how many calories, proteins, carbs and feds you should eat every day, we have to come up with a meal structure. Neil Structure refers to how your diet is set up, taking into consideration before following variables, number of meals, protein intake around activity, carbon, take around activity and fed and take around activity with meal number. Anything between three and eight meals per day is both effective and realistic. Like I said, then, the less Nomura frequency. You can get away with only two meals, but it makes things more complicated than they need to be. For this lesson, I'm going to assume that are 100 and £80 man. It's five meals per day. If you eat fewer meals, then don't worry and simply combine two meals. So Step one and are real. Structure is done, and we now have to add the right macro and takes for each meal. Let's start with protein. In general, a protein timing is not a very important factor in your diet, as long as you consume some sort before and after your workout. In the last nine pre and post workouts, you learned that there should be around 0.2 grams per pound of your target body weight. Let's assume he wants to roughly maintain his body weight so you would have to consume around 35 grams of protein pre and post workout. This leaves us with 75 grams of protein that we will have to evenly consumed throughout the day onto carbs. Just as with protein, you want to provide your body with Carson before and after your workout. And again a trivial, easier upon two grams per pound of your target body weight. Since going higher than this isn't really a problem, is thes air some simple guidelines? I will assume that our 25 year old it 0.3 grams before his workout and 0.4 grams after her workout as he just got out of the gym and is hungry. This still leaves us with 145 grams of carbs for the rest of the day. How you divide them up is really up to you. You might want to eat a large breakfast, or maybe a snack before bed. For the sake of simplicity, I will divide the remaining carbs of evenly among the meals, but feel free to change this up according to your lifestyle. Last on the list is fat timing. Fed time should be the least of your concerns, since it really doesn't matter. Like I said before, the only time it can have a negative impact is right before your workout as it slows down the digestion. Awful carbs and proteins. So if you eat your pretty workout, feel very close to your workout. Keep this in mind. At this point, though, I think things are complicated enough, so I will just evenly divide the 60 grams throughout our meals. This leaves us with the following meal structure. Now, as you know, there are additional calories needed to reach the TV off 2600 which should be either fat or carbs. Feel free to add them to any meal you like. Your largest meal will probably be either your breakfast and or your pre and post workout meals, so they are always a good option 66. Adjusting your meal plan for muscle gain: you probably heard that most bodybuilders and athletes work in two phases, called bulking and cutting. First, you focus on building strength and size while consuming more calories than your body burns throughout the day. And then you try to get rid of any extra fit by cutting calories while maintaining lean muscle mass. In this lesson, I will teach you everything you need to know to successfully bulk up by adding muscle mass and maintaining a relatively low level of body fed over a period of several weeks. So why do you need a booking plan anyway? The logic behind a well designed bulking planets simple. In order to force your body to grow more muscle tissue in a very little time, we need to lift heavy and consume extra calories. Basically, all successful bulking guides rely on these two factors. If you work out is too light, meaning not enough weight and too many reps percent or you simply don't taken enough calories. Even hitting the gym five times a week won't get you any results. Complete beginners an exception to this rule because they can often lose weight and build muscle at the same time since their body reacts extremely well to the new training stimulus and builds muscle faster than experienced lifters. The more muscle you have, the more difficult it becomes to add more without any extra calories. Okay, so how do you diet during a book, you'll find tons of bulking meal plans on the Internet, some good and many bad, the good ones awful of more or less the same pattern. First you calculate your TV. Then you add a certain percentage to Utd to get the ideal calorie count for your bull. And then you reach this calorie count by eating mostly healthy foods. Let's look at all these steps individually. I already showed you how to calculate your TV and an early lesson so we will skip this step . And if you don't remember simply go back to that list. Next, you want to add a certain percentage to Utd to get the ideal calorie count for your book. This part is probably the most controversial part of any bulking program. Some gurus will tell you to lean Bogue, adding only around 10 to 15% of additional calories to your TV to avoid getting any unnecessary fit in the process. Others will tell you that this number is too low and your metabolism will most likely speed up and erase such a tiny surplus. So who is right? As often in life, the truth lies somewhere in the middle. It is true that the human body has a limit of calories and can put towards the process of muscle growth. Consuming more calories than that won't speed up muscle growth, but it will make you fatter. However, most skinny guys were super skinny. Guys won't mind a little extra fed and will also have an easier time losing it afterwards. It is also extremely time consuming to maintain a lean book over several weeks, having to perfectly track your calories all the time. This is why, in my personal bulking program, I prefer to eat around 500 calories more than novel, which is around 20% of additional calories to my TV. That way, I make sure to give my body enough energy to build muscle, even if my metabolism, where to speed up mu. Planning is also easier that way because 500 calories equals more or less to an additional meal. How larger daily bogan calorie count has to be really comes down to how your metabolism re extra more food and how you feel about tracking calories and gaining unnecessary fit. If you're a skinny and simply want to get bigger, don't be afraid of eating a lot. You won't get fed overnight and have plenty of time to counter. Act should your body fat percentage rise too quickly. If you have a normal metabolism and feel that a small surplus is enough than 250 extra calories a day will probably be enough. Smaller surpluses also work better for women who generally have lower te's and would gain fed a lot quicker with 20% extra calories. Now in step three, you want to reach this calorie count by eating mostly healthy foods. We already talked about quality sources off protein carps and feds before, so just make sure to not go crazy during a bulk by eating nothing but pizza and ice cream 67. Recovery introduction: in this section. I want to go arrest Recovering this all. We are extremely important for results. One of the most common mistakes I see beginner make is training too much Were training the same muscle group every day. If you never give your body time to fully recover, it will not only bill less or even no muscle at all. But your cortisol levels will also increase. And your energy levels plant. Do not let this happen. You want to make sure to plan for rest of your workouts and actively do something about a big part of that asleep and you need to make sure to get at least 7 to 9 hours per night. He really is a magical process that the body goes through, and without it you would literally die within a few days. Sleep plays a huge role not only in muscle growth but also in testosterone production. Three specific cases of your sleep, such a deep sleep cycles and dream rent cycles. Your body will secret free fit test off. If you don't get enough uninterrupted sleep, your body won't ever enter these deep sleep cycles and testosterone production will clement . This could actually happen for quickly, as studies have shown that simply by restricting your sleep for five hours for one week, your testosterone can decrease by 15%. To make sure that doesn't happen in the following lessons, we will talk about strategies how you can improve your rest in sleep. These will be simple tips that you could use to get the most obviously, even when you have a busy schedule. 68. My Post Workout Recovery Routine: if you want to grow muscle, hitting the gym and eating correctly are just two things you need to do right. The third pillar of muscle growth is proper recovery. In this video, I want to show you my personal post workout regiment that you can use toe optimize recovery and be prepared for the next gym session Off course. This also works if you train outside the gym with body weight exercises. So the first thing I do right after getting done with my last set and re wrecking my weights stretching. Having a good stretching routine is great not only for flexibility, but it also gives your body time to cool down after work out by bringing your heart rate back to normal and increasing blood circulation to the muscle. As you might know from my stretching course, I always advise my students to warm up with dynamic stretches before a workout and to do static stretches after the workout, when the muscles and ligaments are already trained. What you want to keep in mind is that you should always stretch the muscle groups that you just trained in your workout, so if you hit your chest and shoulders, for example, make sure to stretch them afterwards. If you also want to stretch muscles you haven't trained. Take extra care, as they might be a little tighter and more prone to overstretching because they're not as warmed up. The next thing I do for recovery is about 30 minutes to one hour after my workout. Many people think that you need to drink a protein shake as soon as you finish your last set. That's not true, and the anabolic window is pretty much a myth. That said, I usually have my post workout meal pretty soon after I get home, which is about 30 minutes to an hour after my workout. I explained the details of the perfect post workout meal in a different video, but you want to make sure to eat a good amount of carbs and protein so your body has all the nutrients it needs for growth. Now, why exactly? Protein and carbohydrates protein provides the muscle with amino acids for cellular growth and carbohydrates will trigger the release of insulin, which slightly promotes this effect even further. 123 hours after my workout, I usually sit at my computer and work to go over diets and work out plans for my clients. So there isn't much to think about in terms of rest or recovery, since I'm not that active anyways. Instead, what I focus on is to drink enough water, especially if I lost some during my workout. That's why I always keep a bottle of water at my desk and sit on it throughout the workday a day or two after your workout is usually when you will start feeling sore. This delayed onset muscle soreness or Dom's is normal, especially if you're new to lifting or training. The soreness is a result of the small damage that you inflicted on the muscle cells during it. Work out. While there's no cure for soreness, really, the best treatment is to give your muscles time to recover. That means not training the same muscle groups for between two and four days, depending on how intense your workout wallops. Luckily, this doesn't mean that you have to take a complete rest a from all types of workouts, because you can train other muscle groups. That's why many training routines are split into different workouts like upper body and lower body. The bottom line is that if you train the same muscles over and over every day, they have no time to recover and instead continue to break down with every workout. That's not what we want to achieve, which is why you need to give your muscles enough time to recover and grow. Lastly, what should you do in your next and following workouts? I simply make sure to increase the resistance I'm using to apply progressive overload and to challenge my muscles a tiny bit more with each training session. Since you will have enough rest in between your workouts, you will automatically get stronger over time. 69. How to break through a strength plateau: If you could remember only one thing from all my videos about lifting weight, it should be that to build muscle, you need to get strong. I know I repeat this all the time, but so many people in Jim make the mistake of hopping from one workout to the next without ever focusing on the one thing that truly matters. Lifting more damn wait. The problem is that while it's pretty straightforward to improve your lifts as a beginner, things slowed down quite a bit. Once you hit the intermediate or advanced stage. At some point, you will also run into strength. Pluto's where you stagnate over weeks for even months in this video, I want to show you how you can bust through these plateaus and see progress again. Just like in the case of feckless Pluto's, there are many different reasons you might be stuck, so you have to look at it from different angles. Let's start with tip number one. Change your workout, even though I'm not a big fan of program hopping, so completely switching your workout routine every few weeks to confuse your muscles or doing some other kind of nonsense. It does make sense to change things every few months. The reason for this is mostly psychological. In theory, you could do the same exercises for years and see progress, but you would probably get bored doing the same thing over and over again. So one possible reason for your plateau might simply be that you need more variety and kind of lost motivation. Of course, when you go from one workout to the next, you want to make smart changes. Don't go from lifting weight to doing on Lee Hardy Oh, or something similar. Instead, make small changes to the exercises, like going from barbell bench press, too Dumb Bell Bench Press or from normal squads to heck squats. At this point, we should also talk about rep arranges and rest times every so often. You want to change these as well. If you exclusively train in the lower rib Rangers. So 1 to 5 reps percent you lift very heavy and train mostly for strength. If you lived in higher red rangers, so 12 and above you trained mostly for endurance hyper trophy fall somewhere in the middle . But my point is that you shouldn't stick toe one rep arrange for years and instead switch things up. Same with rest times. I used to take really long breaks of 3 to 3.5 minutes between my sets in the major lifts, like bench press or squats. This definitely helps with string on the subsequent sets, and you will be slightly stronger. But at some point you also want to try shorter rest times and see how your body reacts at first will probably feel like crap, but your body will get used to it and adapt off course. If you're already doing very short rest times in between sets or exercises and have hit a strength plateau, you want to go the other way and make them longer. You will definitely notice your strength. Go up and you feeling fresher. Tip number two is the exercise order. Another way to overcome a plateau is to change the sequence of exercises you normally do. For instance, if you do the same back exercises in the same order, your muscles will fatigue in the same way every time. By switching the order of exercises, your muscles will fatigue in a different way. Also keep in mind that the heaviest exercises so dead lifts, squats, bench pressing and overhead. Press should always come in the beginning of your workout. That's when you're still freshest and have the most energy tip. Number three is improving form and training assistant muscles. Even though most lifters who were past the beginner stage will tell you that they have good form on all their exercises, there's always something we can improve. The bench press, for example, is an extremely complex movement, and you need years of training to perfect it. So when you hit a plateau, it might very well be due to less than optimal form. And you should go back to the basics before doing anything else. Another important thing is to train assistant muscles. So, for example, if your bench presses week, you probably think that this is because you have a weak chest. But in many cases, the limiting factors are the triceps or shoulders, which play an important part in the movement. Make them stronger through overhead, pressing or isolated tricep exercises, and you will definitely bench more. Tip number four is revised. Her diet and eat more proper nutrition is crucial for muscle growth and to fuel your workouts if you don't get the calories and macronutrients you need, you could very well undermine your training efforts no matter how hard you work. So, for example, if you're currently in the calorie deficit to loose fat, don't expect your lifts to go up. Unless you're a complete beginner, a calorie deficit is an energy deficit and your body won't be able to build muscle and train at its best. That's why so many athletes work in two phases, where they bowled first and build strength and afterwards cut down on body fat while only maintaining strength. So in the case of a longer strength Plato, the reason could be that you aren't eating enough or not the right things. Carbohydrates are the bodies primary source of fuel and should not be avoided if you want to build muscle. Although low carb diets are very popular, cutting out too many can reduce your exercise capacity and leave you fatigue. Same with fete, which is crucial for healthy hormone levels. And lastly, we need to talk about rest. If you train too hard for too long, you will definitely hit a plateau. Plenty of rest and recovery are essential for growth if you have fallen into a rut physically or emotionally, take some time off to recharge your batteries. By working out too much, you reduce your capacity to exercise and will fatigue quicker. Sometimes taking your foot off the accelerator is the best way to move forward. Also, over training can take back many of the gains you've made by placing your body under constant stress with little time to repair. The best way to recover without losing strength or muscle is through a D load week, where you still do the same exercises. But with less weight and fewer sets, I will explain how to do this in a different video. 70. How to do Deloads: It might seem counterintuitive that taking time off from the gym can help you build more muscle over the long term. But that's exactly what the right the load week will help you accomplish. In this video. I will show you exactly what a D load is, how it works and how to implement it correctly. Let's get started. So what is a deal of? Simply put, a D load is a scheduled break that you take from your normal workout program as a way to fully recover from your previous training cycle. This can either involve a reduction workout, volume and or training intensity. We're taking a period of time off from the gym altogether. The reason you need to do this is that your central nervous system joints and muscles take quite a beating with all the stress you put them through during your average gym session. This fatigue accumulates over time, and at a certain point it could even lead toe over trade. Do not let this happen, and to help you recover from all the previous weeks of hard training, you need to take the low days or weeks. A well planned G load face will help you prevent heading a plateau in your training and reduce the risk of injury by ensuring that you don't over train yourself. Also a deal. It has psychological benefits because you can mentally recharge. Now, with this in mind, how do you deal correctly? There is no exact science to this, but I generally recommend an active recovery week. Where is still go to the gym and continue with your regular training program, but reduce the amount of weight you lived on each exercise by around 50%. That means you keep your workouts and exercises the same, but train with about half the weight. Sometimes I also like to reduce the number of reps by a bit, but you have to try this out for yourself. When you do these D load workouts, make sure to leave the no pain, no gain mindset at home. This is not the time you should put any real stress on your body. It's more about going through the motions and letting your body actively recover. Another option would be to just take a few days off from the gym completely. That way, you completely let go over training plan for a short period and allow your body to fully relax. But one drawback I have experienced is that my strength seems to decrease a bit compared to active recovery. Once I go back to my normal workouts afterwards, however, this lost strength can be regained very quickly. So ultimately you should do whatever you prefer active recovery or complete days off. Now, how often should you do these deals? This really depends on your experience level, calorie intake and lifestyle. The more advanced you are, the heavier train, the lower your calorie intake and the higher stress level the more often you need to deal haute. Usually having a deal oh, anywhere within 4 to 12 weeks is acceptable. But you kind of have to figure this out for yourself. I generally take one every six weeks, but if you're a beginner, every 8 10 or 12 weeks should also work. You really need to listen to your body and see how stressed, overworked and fatigued you are. Ask yourself how your joints feel and if you feel any aches were paints. What about your energy levels? Are you energized or tired all day? Are you able to increase the weight on your lifts or are your numbers starting to stagnate ? These are all indicators that you might need a D load week, and you should listen to them. As for your diet, you don't need to change that much if you're already getting enough protein fit and carps. I like to eat a bit closer to my calorie maintenance level during a D load, as this helps me with recovery, especially if I was in a calorie deficit before. If you're booking, eating closer to maintenance will also help because it prevents excess fat gain during the week off. All in all, deals aren't rocket science, and you really need to listen to your body and give it enough time to recover. Afterwards, you will definitely feel fresher and more motivated. 71. How to sleep better: sleep is our bodies and especially our brains Reset button during sleep, your body restores your immune system and creates new connections in your nervous system. Most hormones are also restored while you sleep. That's why a good night of sleep is so important to us. If your body doesn't get the time it needs to rejuvenate itself, you will quickly feel the consequences. Not only will you be tired, but you could also compromise your immune system and overall health. If sleep deprivation is chronic. Basically, it's just another form of stress which, like all other forms of stress, will lead to problems if left untreated. In fact, prolonged poor sleep has even been linked to major diseases like cardiovascular disease, obesity and diabetes. And these air just the physical problems. Mental problems arising from sleep deprivation include anxiety disorders, lower ability to relate to others and worst memory. So, as you can see, the right quality and quantity of sleep is huge for your health. Fortunately, the most common causes of sleeping problems are completely preventable and will be addressed now. The magic word is sleep hygiene. This refers to all the habits that you should adopt that induce good sleep. Most of these routines are very easy to adopt and only require small changes. I will now list the most common ones, which were seen as general guidelines towards better sleep. First, reserve the bet as a sacred place for sleeping. You shouldn't watch TV or read there, and it should be only used once you're ready to sleep. Watch TV on the couch instead. And don't use your bedroom as a place to socialize. Next, go to bed and get up at the same time every day. Many of us travel a lot or stay out late on the weekends. Then it's best to reset your rhythm by setting a specific sleep, wake time and sticking to it. Your body will adapt to that schedule and feel a lot better following it. If your bed and wake time change too much, your body won't be able to adapt, and you will feel tired during the day and have trouble sleeping at night. Also, make sure to not consume any stimulants, like half in at least six hours prior to that now, depending on how sensitive you are to caffeine, you might even want to go longer than six hours before bedtime. But for most people, it's a good rule of thumb. Your exercise should also be done with enough time prior to your bedtime. Of course, exercising regularly is important and will help you sleep better at night, but only when your body has enough time to cool down afterwards. With cool down, I don't just mean body temperature. The release of endorphins during physical activity will also act as a natural stimulant and keep you awake if you work out right before bedtime. When you eat your last meal is also important. Some people will have problems falling asleep on a full stomach, but an empty one is just as bad. There's really no guideline here on when to exactly. But having your last meal at least an hour or two before bedtime is probably a good idea. Naps are another thing that will benefit some and hurt others. Napping during the day will deprive you of your sleep deficit that is built throughout the day. If it is too small at the end of the day, your body will not be able to fall asleep when it's bedtime. If that is the case, you probably want to limit or cut the daytime naps, and lastly, I'll go well. It will make you fall asleep quicker. Alcohol decreases sleep quality, therefore leading to less than optimal sleep. Overall. Basically, it prevents you from entering the deep stages of sleep, and we'll keep you in the lighter ones. This prevents your body from fully recovering from the day and preparing for the next. 72. Tips to fall asleep faster: it happens to everyone. But not being able to fall asleep definitely sucks. Before I show you what to do to fall asleep faster. Here's a disclaimer. If this happens occasionally, don't worry too much about it. But if it happens all the time, you really should review your sleep. Hygiene, As you know, 7 to 9 hours of sleep, are ideal for adults, and undercutting the strange all the time comes with quite a few problems. That being said, here's what you can do toe fall asleep faster. First, make sure to clear your head. The best way of doing this is to write down your thoughts, especially your anxious thoughts. This could be sort of a journal, but you don't have to write in it every day. Doing it on paper is usually better than on a digital advice, as this relight stimulates your eyes and we'll keep you awake even longer. Also, if you have problems relaxing when you're in bed and can stop these anxious thoughts from popping into your head, remember that there's nothing you can do about this problem during the night. It's best to set it aside until you refreshed, and you can actually change the situation. Audiobooks can help some people fall asleep, but this trick doesn't work for everyone. I, for example, don't like listening to audiobooks at night, and we'll have a harder time falling asleep afterwards. Next, take a warm bath or shower the warm water singles to your body that it's time to relax. You can further enhance this effect by adding the vendor oil to your bath water. There's actual research suggesting that the smell of low vendor triggers asleep response and helps us fall asleep faster. Another good trick is drinking a warm glass milk. Certain amino acids in the milk are precursor to melatonin, the sleep hormone that will make you more tired. Of course, you can also supplement melatonin. If you have some available, just make sure to test it before in a small dose, as it can have minor but noticeable side effects and some people Tension. Relaxation is also a great way to feel more comfortable instantly start with the muscles in your face and work down to the muscles of your feet by tensing and relaxing of each muscle for 5 to 10 seconds. Also, make sure to turn off the lights and TV. If you're let me and even the slightest bit of light and noise you when you want to sleep, then you have to make your room as dark as possible. Light actually keeps the body from producing melatonin, so make sure that your bedroom shades are drawn tight. And if you have to use the bathroom, use a nightlight. And of all that doesn't work. Simply get up. If you really can't fall asleep, get of the bed and do something really boring. Keep the TV off and don't turn on the computer. No smartphone frozen, either. If you want to read, make sure it's nothing suspenseful or engaging. You don't want to stimulate the brain. 73. Does EMS Work?: Have you ever wondered if the's ab vibration machines you see on late night infomercials actually work? Could it be that shocking your muscles with electricity help them grow and develop faster? In this video, I will talk about electric muscle stimulation machines or E M s machines. And if they're worth their high price tag before we get started, what exactly is E. M s? Anyway? Electric muscle stimulation uses an electric current to stimulate your muscles. This could be done because your muscles naturally contract in response to electric signals sent by your brain and e. M s machines replicate those impulses, causing muscles to contract on command, because weightlifting also involves contracting your muscles over and over. Theoretically, PMS should be ableto also lead to muscle growth. Right, to be honest, not really. I've yet to see a credible study that shows Ams conduced muscle growth to any significant degree. The problem is that there's no external load with M s, which means no progressive overload, and there's also no range of motion, which also plays an important role in muscle development. Unfortunately, M s has only small effects on direct strength and recovery as well, which is why the money you spent on these machines is mostly wasted, I say, mostly because there are some reports where AMS has benefited strength when used together with resistance training to stimulate muscles trained earlier. So, for example, if you trained your lower body today, you could use E. M s on your quads, hamstrings and cafs Here. You would want to use the machine about six hours after your workout and then stimulate your muscles with a few seconds of heart contractions through electric impulses. I don't believe this regimen will do much, but like I said before, there are some people who have seemed to benefit from it. 74. Should men and women train the same?: men and women are different. That's effect. So it makes sense that they also trained differently. Right in this video, I want to go over how men and women actually are different in anatomy and muscle structure and how women can take advantage of these differences. So the first thing you need to understand is that all the principals in my program still apply to build muscle. Women also need to train primarily with compound exercises, apply progressive overload and stick to a program long term. So in this sense, 90% of their workout should be the same as for men. No pink to pound dumbbells for hours and hours on the treadmill. Forget about that. Instead, way training should make up a considerable part off their exercise regimen now to the small but important differences. First of all, women have pure and smaller fast twitch muscle fibers. Fast twitch fibres are the ones most prone to growth, and that most contribute to your heavy lifting. Fewer fast twitch fibres mean more slow twitch fibres, which are less prone to fatigue. That means women can actually handle more volume than men. We're talking about 10 to 15% more so keep this in mind and include some higher rep broke in the range of 10 to 20 reps. It also means that many women benefit from longer warmups. Their strength usually improves set by set instead of getting worse with each set, which is so common among guys. Another important difference is that women contol a rate metabolic stress better for them unless metabolic by products like Lactaid accumulate in the blood during lifting, which means less burn in the muscle. The practical implications of this are simple. Women have much more staying power than their male counterparts. A guy already struggling on Rep. Six probably won't get past Rep eight. But a woman will often make it up to Rep 10 or even 12. Keep this in mind for your own training if you're a woman or for someone else if you train with women. Lastly, let's talk about hormones. While women do have significantly lower testosterone levels than men, this won't be a problem and muscle growth and should never be a reason to take steroids. Also, because of menstruation, make sure to get enough quality fed sources in your diet. While some men can get by eating only 50% of their daily calories in the former Fed. Women should get at least 20 or even 25% and that's pretty much it. Make sure to not over think all of this too much as a woman, and like I said before, the fundamentals are still the same, and you will see results if you apply them correctly.