What you'll learn
Learn how to design a program to fit specific goals
Understand different training variables
Learn about weekly progression methods for training
Learn about different methods to build muscles
Learn about individualization and it's application
Learn about basic nutrition and energy balance
Learn how to lose weight
Learn how to gain weight
Learn nutrition tips for a successful muscle growth phase
Learn nutrition tips on how to avoid weight gain or loss plateaus
Learn training tips on how to avoid plateaus
Learn about different types of periodization specific for muscle growth
Learn about kettlebell training and muscle growth
Requirements
No required skill or experience needed
General fitness knowledge
Description
Are you tired of guessing your way through your workouts? Do you want to design a program that actually works for you? Look no further! This course can do it for you.This course is perfect for beginners, intermediate, and advanced lifters, as well as personal trainers who want to take their training to the next level.Understanding how to design a program, using evidence-based principles, is crucial for longterm success, by allowing for more flexibility as well as proactiveness in your training.By providing you with the tools and knowledge necessary to create effective and individualized programs, I believe that you can achieve your goals and reach your full potential!HOW CAN THIS COURSE HELP YOU?1. By Solving the Challenge of Navigating Weight Training Information:If you're new to the world of weight training, you may find yourself overwhelmed by the abundance of information available, particularly on social media platforms. With so many different opinions and methods being shared, it can be challenging to discern which approaches are truly effective and applicable to your own goals and needs.2. By Highlighting Evidence-Based Principles:My goal for creating this course is to educate interested individuals, like yourself, in a simple and straightforward manner, providing you with information that is grounded in research-based studies and industry guidelines. By using evidence-based principles, I can help you develop a comprehensive understanding of how to design a program that is effective and efficient for your specific goals. I believe that understanding how to design a program is crucial for long-term success, as it allows you to tailor your training to your individual needs and preferences, increasing the likelihood of adherence and sustained progress.3. By Tailoring Training Programs to Individual Needs:The harsh reality is that there is no one-size-fits-all approach to weight training, the results you achieve will be highly dependent on your individual factors. My course will provide you with the foundational knowledge and skills necessary to create a program that is personalized to your unique situation, whether you are a beginner, intermediate, or advanced lifter, or a personal trainer looking to expand your knowledge base.4. By Empowering You to Make Informed Decisions:Being independent in creating your own, science-based, individualized, training program, will give you a lot of power and control over your goals and what you will do to achieve them. So let's start this journey and learn how to create the perfect program!HOW CAN YOU USE THE INFORMATION LEARNED FROM THIS COURSE?The knowledge and skills gained from this course can be practically applied in various ways.As a beginner, you can start by using the information to design a program that is suitable for your goals and fitness level. By following the principles taught in the course, you can create a program that is tailored to your specific needs and preferences. This will help you to achieve your goals more effectively and efficiently while reducing the risk of injury.As you gain more experience, you can use the information learned to design programs for others. If you're a personal trainer or coach, you can use the knowledge and skills gained from this course to create programs for your clients that are effective, safe, and tailored to their unique needs and goals. By using evidence-based principles, you can ensure that your programs are based on sound scientific principles and are likely to produce positive results for your clients.In addition to designing programs, the knowledge gained from this course can also be applied to make modifications and adjustments to existing programs. As you become more experienced in program design, you may encounter situations where the program you designed for yourself or your clients needs to be modified. By applying the principles taught in this course, you can make the necessary adjustments to ensure that the program continues to meet the individual's needs and goals.Finally, the knowledge gained from this course can also be used to evaluate the effectiveness of training programs. By understanding the principles of program design and how to implement them effectively, you can evaluate the success of your training program and make informed decisions about how to modify it to achieve better results.The main points that will be discussed in this course are:1. Periodization2. Training variables3. Effort4. Load/Reps5. Volume6. Frequency7. Rest8. Exercise selection9. Exercise variation10. Range of motion11. Exercise order12. Bracing and stability13. How to progress?14. What is a deload?15. Specific periodization for bodybuilders16. Kettlebell training and muscle growth17. General nutrition18. How to gain weight19. How to lose weight20. Interindividual differences21. Practical use case22. Case study
Overview
Section 1: Introduction
Lecture 1 Introduction/outline
Lecture 2 Periodization
Lecture 3 Periodization for muscle growth
Lecture 4 Training variables and effort
Lecture 5 Load and repetitions
Lecture 6 Volume
Lecture 7 Frequency
Lecture 8 Rest
Lecture 9 Exercise selection
Lecture 10 Exercise variation
Lecture 11 Range of motion
Lecture 12 Exercise order
Lecture 13 Bracing and stability
Section 2: Progress and deload
Lecture 14 Progression methods
Lecture 15 Deload
Section 3: Periodization specific for bodybuilders
Lecture 16 Periodization strategies
Section 4: Kettlebell training
Lecture 17 Is it okay to include kettlebell training?
Section 5: Nutrition
Lecture 18 Nutrition
Lecture 19 Activity multiplier
Lecture 20 Macronutrients
Lecture 21 Macronutrient distirbution
Lecture 22 Weight gain tips Part 1
Lecture 23 Weight gain tips part 2
Lecture 24 Weight gain: avoid this mistake
Lecture 25 Weight loss
Section 6: Inter individual differences
Lecture 26 Study example
Section 7: Practical use case
Lecture 27 Push Pull Legs program example
Section 8: You've come a long way!
Lecture 28 Summary
Section 9: Putting theory into practice
Personal trainers curious about understanding program design and periodization,Individuals passionate about fitness and weight training,Non competitive or competitive athletes looking to improve their knowledge in regards to program design and muscle growth


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