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Mean Gains
The Mean Gains Program
Welcome to the Mean Gains Program! (2:27)
Module 1: Building Muscle Without The Fat
Stop making this MAJOR Mistake (3:50)
The 3 Priorities for transforming your physique (6:58)
Increasing Your Strength Builds Your Physique (3:41)
Module 2: Fundamentals of Training
Progressive (Tension) Overload & the Mechanisms of Hypertrophy (12:19)
Strength Progression - The Missing Link (14:12)
Reverse Pyramid Training (RPT) (12:14)
The Art of Ramping Up (18:59)
Key Movements & Exercises (13:57)
Rest Periods & More (11:54)
Frequency, Volume, & Intensity (17:53)
What About Deloads?
Module 3: The Workout Program
Choosing Which Routine to Start with (17:14)
Novice/Beginner Routine (12 weeks) + VIDEOS (81:38)
Phase 1 Routine (12 weeks) + VIDEOS
Phase 2 Routine (12 weeks) + VIDEOS
Phase 3 Routine (12 weeks) + VIDEOS
Phase 4 Routine (12 weeks) + VIDEOS (35:25)
Phase 4 Routine - 5 and 6 Day Split Versions
Module 4: The Keys of Nutrition
The Order of Importance (4:23)
Maintenance Calories (4:37) (4:38)
Target Calorie Intake (8:26) (8:27)
Calculating Macronutrients (12:31)
Tracking Your Calories/Macros (12:46)
Tracking Physique Progress (9:41)
Adjusting Calories/Macros (5:22)
Module 5: The Details of Nutrition
80/20 Healthy & Flexible Eating (14:40)
Meal Frequency & Protein Distribution (11:27)
Nutrient Timing & Peri-Workout Nutrition (18:27)
Intermittent Fasting & The Optimal IF Eating Schedule (8:09)
Mean Gains Nutrition Protocol (10:35)
Creating Your Own Meal Plan
Lifestyle & Long-Term Nutrition
Bonuses
Bonus Tier II (Sophomore) High Frequency Squat Routine
Stop Focusing on Bodyweight Goals
Setting Lifting Goals
Resources
Glossary of Terminology
Training FAQ
Nutrition FAQ
Exercise Tutorial Vault
Phase 4 Routine - 5 and 6 Day Split Versions
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