HOW TO START CHANGING YOUR PHYSIQUE
TABLE OF CONTENTS
MODULE 1: Principles of Muscle Building
- How does muscle contraction happen?
- Muscle Hypertrophy Mechanisms
- Mechanical Tension
- Metabolic Stress
- How to optimize Muscle Hypertrophy
MODULE 2: How to Start a Training Program
- Day 0 Mentality
- Type of Exercises
- Exercise Selection
- Day 1: Starting at the Gym
MODULE 3: How Do I Progress?
- Training Variables
- Volume Landmarks
- Intensity Scale
- How to determine the frequency
- Progressive Overload models
MODULE 4: Why Should I care about Nutrition?
- Importance of Nutrition
- The Energy Model
- Macronutrient Composition
- Protein and Muscle Hypertrophy
- Carbohydrates
- Importance of Fats
- Micronutrients and the Nutritional Value
MODULE 5: How Can I Plan My Diet?
- Manteinance Calories
- Food Selection
- Evaluation of the Process
- Open Mentality
- How to Make Changes on the Diet
MODULE 6: What Else Should I Consider?
- Sleep and Recovery
- Stress Levels
- How to make it a Habit
- Tracking your trainings
MODULE 7: TOP Supplements for Muscle Building
- Intro to Sports Supplements
- Reality of Supplements
- Whey Protein
- Creatine
- Omega-3 Fatty Acids
- Vitamin D
- HMB
START YOUR CHANGE NOW
HOW TO START CHANGING YOUR PHYSIQUE
Don't postpone it again
It's now or never