This course is designed as a crash course that touches on all the fundamental knowledge necessary to achieve physique mastery.
What is physique mastery?
It's the ability to master the aesthetics of the body through strategy and execution in both training and diet. It's mastery over fat burning, muscle building, and athletic performance. Examples of physique masters are fitness athletes, bodybuilders, models and the like. Having a great physique is their profession, so it’s critical for them to know the ins and outs of the body in order to strategize and build competition, award-winning physiques.
Now you might be thinking “but I’m no competitive fitness athlete, I just want to lose weight and look good naked! I don’t need to learn this stuff!”
True, you may not be a competitive figure competitor, but why wouldn’t you want to learn applicable knowledge and skills from the top physique masters in the world to achieve the body you want? Wouldn’t you want to learn how to make money from Warren Buffet? Or how to write catchy radio music from Maroon 5?
The knowledge contained in this course series will teach you the strategies on how to achieve the body of your dreams and the why behind the methodologies. Every strategy taught in this course series originates from the inner workings of our physiology, so you’ll know everything is based on actual science, not conventional wisdom, pseudoscience, or hearsay.
Now, you probably already know that to change your physique, you need both training with intent and nutrition with purpose.
The first half of this series will focus on the more crucial of the two: purposeful nutrition. That is the key that has the BIGGEST impact on achieving physique mastery and MUST be mastered to achieve the body of your dreams. This is why we will focus on learning this aspect first.
Purposeful nutrition is essentially eating certain foods in certain amounts to get the nutrients your body needs to achieve a particular purpose or goal. It is the foundation of both weight loss and muscle building. So, the first step to physique mastery and getting that dream body starts with what you eat and how much you eat every day.
The second half of this series will focus on the other half of the coin: purposeful training. Training programs must be designed to achieve a particular goal while also being tailored to your personal physiology and genetics.
By learning the anatomy of muscle and the nervous system, the fundamental principles of training, and the different physiological adaptations from different training programs, we can develop our own physique mastery training programs intelligently and strategically.
By the end of this course series, you will have a basic understanding of all the ins and outs of how to build muscle, burn fat, or both via purposeful training and nutrition.
In this lesson we will simply define the calorie and how it is measured when listed on nutrition facts labels.
Here we will define each of the three macronutrients (fat, carbs, and protein) and what function they serve in our bodies.
In this chapter, we will answer the question of how many calories your body needs based on how much energy you burn in a day. You will learn how to calculate your BMR (the energy burned by merely being alive) and your TDEE (the energy burned from BMR plus physical activity). Remember, though, that these are just estimates and hard numbers.
Based on your calculated TDEE, we will back calculate how many of each of the three macronutrients you need. First we must determine protein based on rules of the thumb, then we can determine fat and carb split based on our activity levels.
We’ll introduce some free resources you can use online to track your calories and macronutrient intakes. Very handy! NOTE: I originally used CalorieCount in this lecture, but they have stopped providing food logging services. Instead, you can use MyFitnessPal.
Here is a brief mention on using a scale for your calorie measurements. While not entirely necessary, it does help you estimate calories visually. Once you have enough experience tracking calories and macronutrients combined with scale use, you’ll be able to eyeball basic foods pretty easily. We don’t want to have to spend so much time tracking and scaling our food our whole lives, right? That’s just tedious
Here I will guide you through the project, which is to calculate your own BMR, TDEE, and macronutrient breakdown using the process presented in this class.
This lesson will cover the general idea of how to eat to build muscle. Included is some discussion on the metabolic pathway of muscle building.
Here we will discuss natural food sources that assist with muscle growth, including notable molecules and supplements that can be incorporated in your diet.
This lesson will cover the general idea of how to eat to burn fat while also including some metabolic “tricks” to becoming a fat burning machine.
Here we will discuss natural food sources that assist with fat burning, including notable molecules and supplements that can be incorporated in your diet.
Brief mention that it is possible to build muscle and burn fat simultaneously, contrary to popular belief.
Here I will guide you through the project, which is to determine your calorie and macronutrient needs based on the particular goal you are trying to achieve.
To know how to increase insulin sensitivity we need to know what is insulin, its function, and the physiological insulin response to consuming food. That’s what we cover in this lesson.
Here we discuss the physiological adaptation of cells to either become more resistant or more sensitive to the effects of insulin.
This is the first strategy for achieving and maintaining insulin sensitivity. We discuss the philosophy and different type of intermittent fasting, including how it maximizes fat burn during low insulin levels.
This is the second strategy for achieving and maintaining insulin sensitivity. The basis of this strategy is in taking particular macronutrients at particular times in order to maximize fat burning and muscle protein synthesis. Guess what: it has to do with insulin!
This is the third strategy for achieving and maintaining insulin sensitivity. Since we know the function and use of carbs and sugar for energy (and the response of insulin when we consume carbs), we can manipulate our carb intake in a cyclical fashion to increase insulin sensitivity. This lesson discusses the strategy of carb cycling.
Here I will guide you through the project, which is to create a layout of a general nutrition plan that fits your personal lifestyle based on the project from the last class (PMBC II). We will list out the timing of each planned meal, general macro split, and what kinds of foods will fit that macro split.
In this lesson we introduce leptin and its function in regulating hunger and satiety, as well as leptin’s acute responses to the way we eat to manage the body’s energy balance.
Much like insulin, our cells can develop a resistance to chronically high leptin levels which leads to leptin resistance. Leptin resistance has been attributed to being a huge factor that is responsible for diet-induced obesity. Here we cover how leptin resistance develops.
This class covers the strategies and tactics for managing leptin levels and increasing leptin sensitivity. We also introduce the concept of the “refeed day” and its differentiation from the “cheat day”.
Here we introduce cortisol and its function in the body, covering what normal and balanced cortisol production throughout the day would’ve looked like in our ancestors.
After learning what normal cortisol production should look like, we go over what cortisol levels look like for the typical modern human. Spoiler: it’s very imbalanced.
Overtraining and under-recovering can have some huge negative impacts on the body, of which are chronically elevated cortisol levels, adrenal burnout, nervous system fatigue, etc. This video lesson serves as a brief reminder as to the importance of managing rest and recovery.
Here we introduce the topics for managing cortisol in the modern age in an effort to make our cortisol production more balanced and more alike our ancestors.
The gut has so many bundles of nerves associated with its physiological processes that many refer to it as “the second brain”. In this lesson we discuss how the entire digestive system works together (mouth, gut, and intestines) to both break down the food we eat and absorb the nutrients into the bloodstream.
In your gut lies an unfathomable amount of bacteria thriving in the environment of your digestive system. Here we introduce the topic of gut flora and how the composition of this gut flora can change depending on how you eat. That change can be either beneficial or detrimental.
In this lesson we discuss common conditions associated with poor gut health that are widespread in modern society.
Here we discuss methods and strategies for repairing the damage done to your gut due to modern lifestyles and diets.
In this class we introduce the important concept of bioavailability. Not everything you eat gets absorbed efficiently, so we need to be aware of this when taking nutritional supplements. We discuss some ways of improving nutrient absorption to get the most out of your food and supplements.
To understand how the nervous system plays its role in our strength, we must first understand the hierarchy of the many different parts of this amazing biological computer. The two highest level parts of the nervous system are the central and peripheral nervous systems. The peripheral can be further divided into the somatic and autonomic nervous systems. The autonomic nervous system can be further divided into the sympathetic, parasympathetic, and enteric divisions. Whew! Quite a few divisions, eh? In this class we learn the function of each and how they relate to health, movement, and strength.
The sympathetic and parasympathetic divisions of our nervous system are responsible for engaging the physiological functions associated with both “fight-or-flight” situations and “rest-and-digest” situations. In this class we learn the dipole between these two automatic states and how we can manage balance between them.
In this lesson we move away from the automatic functions of the body and discuss the somatic nervous system, which controls the conscious movements made by the body, such as the muscular actions for typing this paragraph. How the somatic nervous system creates muscle actions is important for us to understand in order to determine how to train in ways maximize strength.
Moving away from the nervous system now, we cover the basic biology of muscle. Understanding muscle anatomy and how it adapts to exercise allows us to determine how to train in ways to maximize muscle building.
Now that we know the root biology behind muscle and strength, we can train and eat in ways that maximize our ability to build muscle, or maximize our ability to get stronger. Here we discuss the differences between both strategies, and how they can be employed for physique mastery.
Many of the popular weight training philosophies are just different manipulations of the same variables (the 4 principles of training). Here we discuss the most popular training philosophies and how they differ in the training principles.
The first principle of a training program is a measure of the intensity of your workout. In this lesson we define how intensity is calculated for a classic resistance training exercise.
The second principle of a training program is a measure of the total workload completed in your workout. In this lesson we define how volume is determined, as well as its natural relationship with intensit
The third principle of a training program is how often you work out a particular muscle or group of muscles in a workout cycle. Frequency is often neglected or not considered, despite its importance for creating a balanced training program that allows you to target all major muscle groups while allowing plenty of time for recovery from workouts. Unsurprisingly, frequency has a natural relationship with volume and intensity
While not necessarily a principle of its own, recovery is an important part of the principle of frequency that mustn’t be neglected when designing or analyzing a training program. Your ability to recover from exercise will determine your success in your physique mastery efforts.
Here we define the terms anaerobic and aerobic, as well as discuss the metabolic differences between the two types of training.
Our cells derive energy from the breakdown of a molecule known as ATP. ATP can be produced through different metabolic energy systems, which vary in rate of ATP production and total ATP produced. We discuss in detail the 3 metabolic energy systems: phosphagen, glycolytic, and oxidative systems, and their relation to exercise intensity and duration.
In this lesson we cover the vast array of physiological benefits derived from resistance training, which is an anaerobic form of training.
While there are certain health benefits that arise from steady state aerobic training, it is a poor choice when it comes to training for physique mastery. In this lesson we cover why that is, and how you can train in a different way to reap the same benefits in a much shorter training time.
A summary of the practical key points we can utilize to master our physique.
In this lesson we introduce the concept of the General Adaptation Syndrome and how it relates to recovery from stressful stimulus.
Here we recall the training principles of frequency and rest and go through varied examples of how they can be utilized in a training program.
Periodic deloading is an important strategy to utilize when following training programs for extended periods. Adding this strategy in your training programming allows your body to fully recover before introducing new training stimuli.
In this lesson we discuss different types of stretching and the benefits of stretching.
Myofascial release is a therapy strategy that relaxes muscle and soft tissue, akin to getting a massage. It is another recovery tool that should be utilized in your recovery strategy.
Finally, we introduce the last two important topics of physique mastery: periodization and progressive overload.
Here we sum up all we have learned in this course series into a useful and practical training program designed for either muscle building or fat loss.
Here we sum up all we have learned in this course series into a useful and practical nutrition program designed for either fat loss or muscle building. This nutrition program works in conjunction with the training program developed from the previous lesson.
In this lesson we get a high level look at a muscle building and fat loss program that combines training and nutrition.
Here I give a quick word on the importance of tracking and measuring progress as your progress through your physique mastery program.
Sean fancies himself a modern renaissance man, a jack of all trades and master of a few. Two of those few mastered trades is fitness and nutrition. As both a competitive powerlifter and rock climber, his focus has been to be as strong as possible while being as light as possible. In his efforts to excel in these sports he’s mastered the art of maximizing strength and performance while minimizing fat retention and excess body weight. Now he puts his knowledge and experience to use as a professional Certified Strength and Conditioning Specialist (National Strength and Conditioning Association). He also just learned he finds referring to himself in the third person quite strange.