Mastering Muscle Building

Name: Mastering Muscle Building
Rating: 4.5 (7 reviews)

Building Customized Work Out Programs

Created byBernardo Costa

Last updated 11/2025

English

What you'll learn

How to design a fitness program for specific goals
Organize a hypertrophy specific mesocycle.
Understanding how to use tools to properly track and develop mesocycles.
Obtain an in depth understanding of how to utilize volume to specify outcomes related to fitness goals.
Gain insight on how to create your own diet plan.
Building Work Outs

Course content

5 sections • 43 lectures • 1h 16m total length

Introduction1:00
Introduction to the course and about the instructor.
Course Outline1:25
Outline of the course and the learning objectives to be covered.

Mesocycles Explained.4:33
Mesocycles, microcycles, and macrocycles explained.
Defining Terms
Volume2:58
Defining volume, and the different types of volume used within a program.
Concept Check: Volume
Reps in the Reserve1:02
Concept Check: RIR
Recovery and Rest Periods2:08
True or False
Hypertrophy Mediators3:41
Conceptuatlize the processes responsible for building muscle.
Nutrition7:35
Setting your own nutrition goals and developing an understanding of specific calorie/macronutrient needs to build muscle.

Choosing the Right Work Out Split4:14
How to choose the best work out split for you. Understanding the different options of how to set up a work out split.
Progression Methods7:25
Ways to progress your sets, reps, and weight through a mesocycle.
Movement Categorization5:21
Choosing the right movements for individual needs.
Movement Selection/categorization Examples for Upper Body and Total Body6:42
Mastering muscle building teaches guidelines for upper body and total body workouts, covering chest, back, shoulders, biceps, triceps, and optional abdominals, with supersets to save time.
Movement Selection/categorization Examples for Lower Body4:42
Learn to design balanced lower-body workouts by selecting squat, hinge, leg-extension, leg-curl, and lunge patterns, with adduction and abduction, across quad-centric and hamstring-focused days.
What is the main method discussed in progressing volume within a program?
Types of Movement Categories

Section 4 Introduction0:48
Overview of section 4.
Range of Motion, Stimulus to Fatigue Ratio, and Optimizing Movement Selection5:27
The importance of range of motion.
Understanding the concept behind Stimulus to Fatigue Ratio (SFR).
Guidelines for knowing when a movement is right for the individual.
True or False
Exercise Library: Wide Grip Lat Pulldown0:22
Explore the wide grip lat pulldown from the exercise library and its role in building upper body strength as part of mastering muscle building.
Exercise Library: Assisted Pull Up0:31
Explore the exercise library, focusing on the assisted pull up to build muscle and strength.
Exercise Library: Pull Up (Bodyweight)0:20
Exercise Library: Chin Up (Bodyweight)0:16
Master the bodyweight chin up within the muscle building framework. Discover its role in building upper body strength and integrating it into a progressive training plan.
Exercise Library: Neutral Grip Lat Pulldown0:26
Explore the neutral grip lat pulldown as part of the exercise library in the Mastering Muscle Building course.
Exercise Library: Cable Pullover0:24
Explore the cable pullover within the exercise library to boost muscle building and expand your training toolkit in this module.
Exercise Library: Barbell Row0:21
Explore the barbell row in the exercise library to advance mastery of muscle building within this course.
Exercise Library: One Arm DB Row0:39
Exercise LIbrary: Preacher Curl0:26
Explore the preacher curl from the exercise library as part of mastering muscle building today.
Exercise Library: Cable Curl0:21
Explore the cable curl in the exercise library. Master muscle building with this exercise for learners.
Exercise Library: Pec Deck Reverse Fly0:26
Explore the pec deck reverse fly in the exercise library to understand how this move fits into upper body training within the mastering muscle building course.
Exercise Library: Barbell Bench Press0:21
Exercise Library: Cambered Bar Bench Press0:17
Explore the cambered bar bench press within the exercise library and learn how this variation fits into the master muscle building program.
Exercise Library: Dumbell Chest Press0:22
Exercise Library: Incline DB Chest Press0:25
Explore the incline dumbbell chest press as part of the exercise library to support muscle building and upper chest strength.
Exercise Library: Pec Deck Chest Fly0:22
Explore the pec deck chest fly from the exercise library to strengthen chest muscles and improve form.
Exercise Library: Cable Chest Fly0:25
Explore the cable chest fly in the exercise library to strengthen the chest and support your mastery of muscle building.
Exercise Library: Barbell Overhead Press0:25
Exercise Library: Dumbell Lateral Raise0:17
Exercise Library: Triceps Pushdown0:22
Master the triceps pushdown with guidance from the exercise library to build triceps strength and contribute to overall muscle building.
Exercise Library: Bodyweight Dip0:23
Explore the bodyweight dip in the exercise library to learn a core bodyweight movement that supports muscle building.
Exercise Library: Overhead Triceps Extension0:24
Learn about the overhead triceps extension within the exercise library to support mastering muscle building.
Exercise Library: Stiff Legged Deadlift0:32
Navigate the exercise library to master the stiff legged deadlift, a key movement for building muscle.
Exercise Library: Romanian Deadlift0:35
Exercise Library: Lunge0:39
Access the exercise library to learn the lunge technique and its role in mastering muscle building.
Exercise Library: Hack Squat and Squat Mechanics Explanation1:40
Refine squat mechanics by optimizing ankle flexibility and knee travel over the toes, using heel elevation to stay upright or lean forward to balance the center of gravity.

Summarizing the Overarching Concepts4:31
Plan onboarding by setting gym days and a suitable split, tracking calories, protein, and weight to guide progress using the provided templates and double progression.
How to Reach Me1:08
Reach out to the instructor via email or Instagram for guidance, access nutrition resources and a calorie counting guide on the website, and engage to support your muscle building journey.

Requirements

Willingness to understand in depth level of exercise science.
No previous exercise knowledge needed.
Desire to optimize your fitness goals.

Description

Learn from an IFBB Professional Bodybuilder, Bernardo Costa!

Unlock the secrets to building lean muscle and achieving your fitness goals with our Mastering Muslce Building course. Whether you're a beginner or an experienced lifter, this course is designed to help you optimize your workouts for maximum muscle growth and performance.

In this course, you'll learn the science-backed principles of hypertrophy training and how to apply them effectively in your workout routine. We'll cover everything from exercise selection and volume progression to mesocycle programming and advanced progression methods. With expert guidance and practical strategies, you'll develop the knowledge and skills needed to design personalized workout programs tailored to your fitness goals.

Key Topics Include:

Understanding Hypertrophy Training: Explore the fundamentals of hypertrophy training and its role in building muscle mass.
Exercise Selection: Learn how to choose the right exercises to target specific muscle groups and optimize muscle engagement.
Volume Progression Methods: Discover effective strategies for increasing training volume over time, including the double progression method and other advanced techniques.
Mesocycle Programming: Master the art of mesocycle programming and periodization to ensure continuous progress and prevent plateaus.
Advanced Progression Methods: Dive into advanced progression methods such as rep range expansion, load drop sets, and rest-pause training to take your workouts to the next level.
Design Work Outs for Yourself and Others alike. Personal Trainers who are looking to take their abilities to the next level looking to maximize their client results and satisfaction.

Whether you're looking to pack on muscle mass, improve strength, or enhance athletic performance, this course will provide you with the knowledge and tools you need to succeed. Enroll now and unlock the blueprint to your best physique yet!

Who this course is for:

Personal trainers, online coaches, and any fitness enthusiast with the desire to take their work outs to the next level with science based methodology.
Individuals who want to gain a more in depth understanding of work outs.
Those interested in building muscle.
Beginners, intermediates, and advanced gym goers who want to learn how to organize and optimize their work outs for the best results possible.
Fitness

Mastering Muscle Building

What you'll learn

Explore related topics

Course content

Introduction2 lectures • 2min

Program Variables6 lectures • 22min

Designing Work Outs5 lectures • 28min

Exercise Movement Examples and Technique28 lectures • 18min

Conclusion2 lectures • 6min

Requirements

Description

Who this course is for: