Uncle Zhuo's "Muscle Gaining Beginner's Course" systematically learns fitness and doubles the muscle gain effect

If you want to gain weight and become stronger, there are two key points:

Training stimulates muscle fiber tearing, excessive repair and growth;

Eating the right nutrients provides the raw materials for muscle growth.

What should a novice do when he goes to the gym but doesn't know how to train and doesn't want to hire a personal trainer?

This course has a total of 30 lessons, plus 5 lessons of "Home Training Special", which can allow you to learn a complete set of systematic and correct training methods without hiring a personal trainer, so that you can avoid detours and get your ideal body faster.

Target Group

It is especially suitable for the following people, and you will avoid many detours.

Beginners who are ready to start gaining muscle and weight (suitable for both men and women)

Fitness enthusiasts with less than 2 years of training experience who want a more systematic and effective training

A fitness coach who has just entered the industry and is still exploring teaching methods

Course Catalog

Chapter 1. Basic Training

Lesson 01 Body stability.mp4

Chapter 2. Chest training instruction

Lesson 02 Locking the shoulder blade.mp4

Lesson 03 Dumbbell Bench Press.mp4

Lesson 04 Follow the direction of muscles.mp4

Lesson 05 Incline Barbell Bench Press.mp4

Chapter 3. Back training teaching

Lesson 06 Differentiate the muscle groups that produce force.mp4

Lesson 07 Seated Rowing.mp4

Lesson 08 Muscle force sequence.mp4

Lesson 09 High Position Pull Down.mp4

Chapter 4. Hip and leg training

Lesson 10 Hip flexion hinge.mp4

Lesson 11 Romanian Deadlift.mp4

Lesson 12 Freehand Squat.mp4

Lesson 13 Joint Torque.mp4

Lesson 14 Barbell Squat.mp4

Lesson 15 Topic: Solutions to limited squatting and butt winking.mp4

Chapter 5. Shoulder training teaching

Lesson 16 Anterior shoulder training.mp4

Lesson 17 Shoulder Middle Beam Training.mp4

Lesson 18: Shoulder posterior training.mp4

Chapter6. Arm training tutorial

Lesson 19 Endpoint fixed.mov

Lesson 20 Biceps training.mov

Lesson 21 Triceps training.mov

Chapter7. Application of training principles

Lesson 22 Body neutral position.mov

Lesson 23 Application of core principles of training.mov

Chapter 8. Warm-up and cool-down teaching

Lesson 24 Standard training process.mov

Lesson 25 System Warm-up.mov

Lesson 26 Relaxation after exercise.mov

Chapter 9. Training plan formulation

Lesson 27 Differentiation Training.mov

Lesson 28 Planning parameters.mov

Lesson 29 Progressive Strategies.mov

Lesson 30 Training cycle.mov

Plan Template

Male dual differentiation plan template.png

Female dual differentiation plan template.png

Getting Started Training Cycle Template.png

Training log template.png

Formal training cycle template.png