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The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)
Intro
FIX Forward Head Posture! (Daily Corrective Routine)
How To Lose Stubborn Belly Fat In 3 Steps (And How Long It Will Take You)
How to Perform the Deadlift for Growth (5 Mistakes You’re Probably Making)
The PERFECT Mobility Routine To Get Your Sh*t Together! (Based On Your Body)
What Happens To Your Body After Taking Creatine For 30 Days?
How To Awaken Your Glutes (DO THESE EVERYDAY!) ft. Dr. Stuart McGill
How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)
How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)
The #1 Exercise To Lose Belly Fat (FOR GOOD!)
How Much Cardio Should You Do To Lose Belly Fat? (4 Step Plan)
The BEST Way To Use Creatine For Muscle Growth (4 STEPS)
How To Unlock Your Mobility in 5 Minutes (DAILY STRETCH)
The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)
Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)
STOP Doing Dumbbell Press Like This (5 Mistakes Slowing Your Chest Gains)
Nutrition plan (Alan Aragon)
The BEST Way to Use Cardio to Lose Fat (Based on Science)
How To Overhead Press For Bigger Shoulders (5 Mistakes You're Probably Making)
Eat Twice As Much, Keep Calories The Same (Eat These Instead)
The key to losing belly fat (Layne Norton)
How Long It ACTUALLY Takes to Burn Off A Big Mac
STOP Doing Bicep Curls Like This (5 Mistakes Slowing Your Gains)
Good stretch
Mobility Test
How to Get Bigger Biceps (5 Mistakes You’re Probably Making)
The 2 types of belly fat
Overview
How To Bench Press For Chest Growth (2 Quick Fixes For Faster Gains)
The #1 Workout That BLEW UP My Shoulders (3 Exercises)
STOP Doing Deadlifts Like This (SAVE YOUR SPINE!) ft. Dr. Stuart McGill
Hip Mobility
How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)
We Tested 16 Chest Exercises, These Are Best For Growth
How To Eat To Lose Belly Fat (3 STAGES!)
The BEST Way to Use Protein to Build Muscle (Based on Science)
How to PROPERLY Squat for Growth (4 Easy Steps)
“I LIFT BUT DON’T LOOK LIKE IT” (The 5 Reasons Why)
Exercise plan (Eric Trexler)
Protein Sources
How Many Sets Should You Do Per Workout To Build Muscle?
Beginner Takes CREATINE for 30 Days (RESULTS & SIDE EFFECTS)
Stretches to avoid
The BEST 10 Minute Ab Workout For Six Pack Abs (HIT EACH AREA!)
Step 1 Setup
How Many Days A Week Should You Workout? (FASTER GAINS!)
Carbs
How To Squat Without Knee Pain (4 Mistakes You’re Probably Making)
We Tested 17 Shoulder Exercises, These Are Best For Growth
How To Diet To Lose Fat FOR GOOD (4 Phases)
The CHEAPEST Meal Plan to Lose Fat (HEALTHY & EASY)
How sleep affects belly fat (Bill Campbell)
Fats
How Hard Should You Workout To Build Muscle? (AVOID THIS MISTAKE!)
Light Weights vs Heavy Weights for Muscle Growth
How to PROPERLY Warm Up Before Weights
How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)
We Tested 17 Glute Exercises, These Are Best For Growth
How To Unlock Your Push Up Strength (In 5 Minutes)
Step 2 Whole Body Tension
4 ARM DAY Mistakes I Wish I Fixed Earlier (SLOWING Your Gains!)
3 Muscle Imbalances SLOWING Your Gains (Stop Neglecting These!)
The Best Rotator Cuff Strengthening Routine (BULLETPROOF YOUR SHOULDERS)
How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains)
4 “Must Do” Exercises You’re Doing WRONG (Less Gains, More Injury)
We Tested 17 Back Exercises, These Are Best For Growth
How To Build Muscle Almost 2x Faster (NEW RESEARCH)
Why most people fail (Laurin Conlin)
Short vs Long Rest Periods for Muscle Growth
The #1 Workout That BLEW UP My Arms (4 Exercises)
Fix 1
Step 4 Descent
Do These 3 Things EVERY Workout (Builds Muscle Faster)
How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises)
Targeting Belly Fat Is POSSIBLE?! (New Study)
Outro
What is the best type of protein powder?
The 3 types of Whey protein
How Many Steps Should You Take To Lose Fat? (HIT THIS NUMBER!)
The WORST Stretches For Low Back Pain (And What To Do Instead) Ft. Dr. Stuart McGill
How To Unf*ck Your Shoulders In 10 Minutes (FOR GOOD!)
The 4 BEST Supplements To Build Muscle Faster (And How Much They Help) ft. Dr. Brad Schoenfeld
How To Build Muscle For $8/Day (HEALTHY MEAL PREP ON A BUDGET)
How To Grow Your Rear Delts FAST (4 Key Exercises You’re Not Doing)
Why You Can't Lose Stubborn Fat (4 Things Stopping You)
Proprietary blends (avoid these!)
4 Things NOBODY Tells You About Fat Loss (AVOID MISTAKES!)
How to ACTUALLY Lose Belly Fat (Based on Science)
Action plan
The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras
The PERFECT 5 Minute Posture Routine To Increase Your Height
Low Reps vs High Reps for Muscle Growth
The #1 Diet to Lose Fat (FOR GOOD!)
STOP Doing Squats Like This (SAVE YOUR JOINTS!)
Fix 2
How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)
STOP Doing Chest Flys Like This (5 Mistakes Slowing Your Chest Gains)
The Best Meal Plan To Build Muscle FASTER (EAT LIKE THIS!)
The #1 Method to Lose Love Handles (FOR GOOD!)
How to PROPERLY Bench Press for Growth (5 Easy Steps)
Step 5 Ascent
How To Burn More Calories Lifting Weights (Do These 3 Things)
Why Is Stubborn Fat So Stubborn?
Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)
Should You Bulk Or Cut? Building Muscle VS Losing Fat First
The 3 WORST (And Best) Chest Exercises For Growth
The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
How To Get A Stronger Bench Press (3 Proven Methods You Need To Start Using)
WIDER SHOULDERS: 4 Mistakes Keeping You Small
Best Exercises
Training
6 CRUCIAL Things I Wish I Knew Before I Started Training (Beginner Workout Mistakes)
The PERFECT Mobility Routine To Fix Your SH*T! (Based On Your Body)
How to Get a Rounder Butt FAST (Full Glute Workout Plan)
Fix 4
Fix 3
Why Weighted Abs Training is a MUST (4 Best Weighted Abs Exercises)
The 7 Scientists
The Top 5 Foods to Lose Belly Fat (NO BULLSH*T!)
How Soon After A Workout Should You Eat To Build Muscle? (IT MATTERS!)
The Easiest Way To Fix Your Posture At Home (Just 3 Exercises!)
BACK EXTE
Grabbing the Bar
Chapters
BetaAlanine
Creating the Pillar
Thing #1
Weight Tracking
How To Get 6 Pack Abs With No Equipment (DO THIS ANYWHERE!)
BIRD DOG
The Best Core Workout For Thicker, Stronger Abs (YOU’RE DOING IT WRONG!)
Best Workout Splits
How To FORCE Muscle Growth (5 Science-Based Methods)
How to get started
2 DEADLIFTS AND SQUATS
Push
Protein spiking
THICKER CHEST: 4 Mistakes Keeping You Small
Swap 1 Minimally Processed
Thing #2
What Happens To Body After 30 Days Cold Showers (Science Explained)
The Best Science-Based PUSH Workout For Growth (Chest/Shoulders/Triceps)
Go From 0 to 10 Pull-Ups In A Row (FAST!)
How to Lose Fat AND Gain Muscle At The Same Time (Step By Step)
How to Get BIGGER By Doing LESS (Start Doing This!)
How Hard to Train
Caffeine
Fix 5
Nutrition (CALORIES)
Why You’re Not Making Gains (4 HIDDEN Mistakes You Don’t Realize You’re Making)
How Many Exercises Do You Need To Maximize Muscle Growth?
The Perfect Push-Up To Build Muscle (AVOID THESE MISTAKES!)
How to Get a Rounder Butt FAST (ft. Bret Contreras)
If I Wanted to Get Shredded in 2024, I'd Do This...
New Growth Hack
How to Do HIIT Cardio to Get to 10% Body Fat
Does Muscle Soreness Mean Muscle Growth? ("DOMS" Explained)
How Heavy to Lift
4 Exercises That Are Harming Your Shoulder (And What To Do Instead!)
The Best Science-Based Leg Day For Growth (Quads/Glutes/Hamstrings) | PUSH PULL LEGS SERIES
More Gains, Half the Time (LIFT LIKE THIS!)
Nutrition (PROTEIN)
How To “Sculpt” Your Serratus Anterior (STOP Neglecting This Muscle!)
Build The Perfect Meal Plan To Get Ripped (4 Easy Steps)
The Best Diet To Get Shredded (3 MUST FOLLOW RULES)
The EASIEST Way To Fix Low Back Pain (FOR GOOD!) Ft. Dr. Stuart McGill
How to Increase Your Testosterone NATURALLY (18 Studies)
3 Training Tips Proven To Speed Up Muscle Growth
How To Fix Rounded Shoulders FAST (10 Minute Science-Based Corrective Routine)
How To Squat Properly: 3 Mistakes Harming Your Lower Back (FIX THESE!)
Distribute Your Meals
How Many Sets Do You Really Need to Build Muscle?
How To Build Muscle 1.5x Faster (NEW RESEARCH)
Why Your Triceps Aren't Growing (1 Key Exercise You're Not Doing Enough)
Thing #3
Calorie Deficit & Stubborn Fat
Contamination
The Best Science-Based PULL Workout For Growth (Back/Biceps/Rear Delts)
15 BEST Shoulder Exercises For Growth (And How To Use Them)
How To Pick The Best Protein Powder (CHOOSE WISELY!)
How Many Sets You ACTUALLY Need to Maximize Growth
How To Get WIDER Shoulders (3 Training Mistakes You’re Probably Making)
Body Recomposition
How To Get Bigger Triceps (3 Training Mistakes You’re Probably Making)
How To Bench Press Without Shoulder Pain (4 Mistakes You’re Probably Making)
The #1 Reason You're Not Building Muscle (As A Natural)
What Are The BEST Protein Sources to Build Muscle? (Eat These!)
What is The BEST Type of Deadlift? (CHOOSE WISELY!)
Slow Reps vs Fast Reps for Muscle Growth
The Smartest Way To Quickly Lose Fat (Mini-Cuts Explained)
ROUNDER GLUTES: 5 Mistakes Keeping Your Butt Flat
Summary
Exercise
How I Lost My Belly Fat in 7 Days (Science Experiment)
If I Wanted to Get Shredded For Summer, I'd Do This...
Fix "Hunchback" Posture in 10 Minutes/Day (Daily Exercise Routine)
Intermittent Fasting: How to Best Use it for Fat Loss (5 Things You Need to Know)
What Happens To Your Body After 100 Push-Ups a Day For 30 Days
Track Neat
LOWER BACK STRENGTHENING ROUTINE
50 Fat Loss Exercises RANKED (Using Science)
Why Your Delts Aren't Growing (ONE FIX!)
Eating VS Burning Off A Big Mac (Science Explained)
How to PROPERLY Deadlift for Growth (5 Easy Steps)
The Single Best Diet To Lose Fat (3 MUST FOLLOW RULES)
How To Grow Your Biceps In 10 Minutes (Using Science)
The Best Science-Based Back Workout (TARGET EVERY MUSCLE!)
How To Build Muscle At Home: The BEST Full Body Home Workout For Growth
How To Grow Your Chest With Only Push-Ups (FULL ROUTINE)
How To SCULPT Your Lower Abs: 3 Key Exercises You Should Be Doing
The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)
What Happens After 30 Days of Taking Steroids?
Fix "Anterior Pelvic Tilt" in 10 Minutes/Day (Daily Exercise Routine)
Not Weighing Yourself
15 BEST Back Exercises For Growth (And How To Use Them)
The Easiest Way To Fix Your Posture At Home (3 Daily Moves)
How to Build Muscle 2x Faster (Genius Strategy)
The #1 Workout That BLEW UP My Glutes (3 Exercises)
Blow Up Your Rear Delts (3 Quick Tips For Faster Gains)
The Best Science-Based Chest Workout for Mass & Symmetry
Whey Protein
Underestimating Calories
Hidden Calories
How To Lose MORE Fat And KEEP/BUILD Muscle (3 WORST Dieting Mistakes You Need To Avoid)
How Long Should You Diet To Get A Six-Pack? (AVOID THIS MISTAKE!)
How to Relieve Muscle Soreness and Recover FAST (4 Science-Based Tips)
The Best Science-Based DUMBBELL Biceps Exercises For Size And Shape
The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry
The ONLY 2 Exercises That Built My Six Pack Abs
Exposing The BIGGEST Supplement Scams (Using Science)
The Best Glutes Workout To Grow Your Flat Butt (GYM OR HOME!)
Overestimating Calories You Burn
Creatine
Common Mistakes
Step 1 Calorie Deficit
The TRUTH About BCAA's (How They May Be Harming Your Gains)
How To Get Stronger AND Bigger Muscles (4 Things To Avoid)
What’s the MOST Amount of Fat You Can Lose in a Week? (And How To Do It)
2 “Must-Do” Exercises For A Massive Chest (Based On Science)
The Best Science-Based Upper Body Workout for Growth (Chest/Back/Arms/Shoulders)
How I Grew Wider Shoulders FAST (5 Science-Based Tips)
Stretches
BIGGER BICEPS: 5 Techniques To Speed Up Growth
Suboccipital
Do cardio at the wrong time
Separate cardio sessions
Why The Bench Press Isn't Growing Your Chest
Pre-Workout Supplements: How To PROPERLY Use It To Boost Performance (Avoid Side Effects!)
Descent
Gaining Too Much Fat
How To Grow Bigger Shoulders At Home (NO WEIGHTS WORKOUT)
Step 2 Mobilization
Thing #4
The PERFECT 10 Minute HIIT Cardio Workout To Lose Fat (Gym or Home)
How To Lose Belly Fat (4 Week Plan)
The EASIEST Way to Lose Fat Faster (One Exercise!)
How To Train For Six Pack Abs (3 Fixes You Need To Make)
How To Get WIDER/THICKER Looking Biceps (Full Biceps Workout)
The Best Posture Workout At Home (FIX YOUR HUNCHBACK!)
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