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Fitness Trainer Certification: Gym Workouts & Bodybuilding
Introduction
Course Overview (3:14)
Roles & Responsibilties (2:20)
How to get your certificate (0:44)
The Major Muscle Groups Explained
1. Muscle anatomy introduction (3:47)
2. Quadriceps Explained (1:06)
3. Hamstrings explained (1:01)
4. Calf muscle explained (1:11)
5. Chest muscle explained (1:28)
6. Back muscles explained (2:09)
7. Shoulder muscles explained (0:58)
8. Biceps explained (1:07)
9. Triceps explained (0:59)
10. abdominal muscles explained (1:09)
Muscle Growth Fundamentals
1. muscle growth myths (4:20)
2. muscle hypertrophy - the science behind muscle growth (3:47)
3. Progressive Overload (2:33)
4. how much muscle can you gain in a year (3:12)
Client Assessment
1. the client interview (2:23)
2. strength test (4:15)
Workout Design
1. workout design intro (0:40)
2. adherance (3:35)
3. the 4 best exercises muscle building for beginners (2:36)
4. how many isolation exercises should I do (2:23)
5. exercise order (1:03)
6. volume (2:06)
7. intesity (1:36)
8. how often should you train? (2:08)
9. rest pauses and intervals (2:43)
10. time under tension (1:54)
Sample Workouts
1. sample workout intro (0:42)
2. 3 day split (5:52)
3. 4 day split (4:01)
4. 5 day split (2:23)
Exercise Videos
Exercise videos intro (0:45)
Bench Press (1:26)
Deadlift (1:16)
Squats (1:08)
Barbell Row (Overhand) (1:03)
Military Press (1:00)
Shoulder Side Raises (0:57)
Cable row (1:13)
Butterfly (1:13)
Dumbbell Overhead Press (1:10)
Hammer Curls (0:59)
Lat Pulldown (1:14)
Pull-Up (1:00)
Tricep Rope Pushdown (0:45)
Triceps Extensions (0:49)
Hammer Rope Curls (0:55)
Chest Press (1:04)
Calf Raises (1:00)
Dips (1:19)
Shoulder Front Raises (1:02)
Iso Row Machine (1:06)
Dumbbell Flyes (1:24)
Setting Up A Bodybuilding Diet
1. Nutrition Overview (0:55)
2. Calories Explained (3:44)
3. Determining maintence calories TDEE (3:09)
4. Determining Protein Intake (1:20)
5. Detemining Carb Intake (1:33)
6. Determining Fat Intake (0:52)
7. What about the remaining calories (2:17)
8. Determining Meal Structure (3:11)
9. Quality Protein Sources (1:08)
10. Quality Carbs Sources (0:51)
11. Quality Sources Of Fat (0:44)
12. Adjusting you diet for weight gain (4:18)
13. Adjusting your diet for weight loss (4:57)
14. Pre-workout meal (3:34)
15. Post workout meal (1:37)
Supplements
1. Supplement intro (0:31)
2. Top 3 Beginner Supplements (4:14)
3. HOW TO USE PROTEIN POWDER: WHEN, HOW MUCH & WITH WHAT (5:51)
4.HOW TO USE CREATINE: WHEN, HOW MUCH & WITH WHAT (3:53)
5. BCAA (4:17)
6. Beta alanine (1:46)
Rest & Recovery
1. Recovery Intro (1:35)
2. Post Workout Recovery Routine (3:47)
3. how to break through a strength plateau (6:13)
4. deload weeks (4:03)
5. sleeping for a longer life (3:56)
6. six tips to fall asleep (2:59)
FAQ & Miscellaneous
1. does ems work? (1:52)
2. should men and women train the same? (2:37)
3. what should you eat before bed to build muscle (3:04)
4. what should you train on your first day at the gym? (7:20)
4. how many isolation exercises should I do
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