Build Muscle and Burn Fat – Complete Gym Training Guide

Lifting for months without seeing the muscle you expected? It's often not how much you lift, but how you lift. This complete gym guide shows you exercises for every major muscle group, chest, biceps, back, triceps, shoulders, abs and legs, with clear demonstrations of form, controlled lowering and constant tension.

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You'll also learn the key training principles (sets and reps, the mind-muscle connection, eccentric training), nutrition basics, hill sprints for cardio, a full-body stretching routine, and how to vary your sets as you progress.

⏱️ Chapters:
0:00:00 Introduction
0:01:19 Chest: Overall Size
0:05:06 Chest: Width
0:08:30 Chest: Definition
0:12:19 Biceps: Inner Bicep
0:16:41 Biceps: Outer Bicep
0:20:58 Biceps: Peak
0:26:45 Biceps: Overall Size
0:31:50 Biceps: Pump With 21s
0:38:49 Key Terms and Training Principles
0:51:18 Back: Width
0:55:18 Back: Thickness
0:58:53 Back: Definition
1:02:57 Trapezius (Traps)
1:07:51 Triceps: Overall Size
1:12:02 Triceps: Definition
1:17:57 Triceps: Horseshoe Shape
1:22:39 Shoulders: Overall Size
1:27:21 Front Delts
1:33:02 Side Delts
1:37:14 Rear Delts
1:41:54 Abs and Obliques
1:47:06 Nutrition Basics
1:59:05 Cardio and Hill Sprints
2:02:34 Legs: Overall Size
2:11:00 Legs: Definition
2:18:08 Full-Body Stretching
2:33:28 Set and Rep Variations
2:41:32 Final Words

⚠️ Please check with your doctor before starting a new training program, especially if you have an injury, back or joint problems, or a heart condition. Use a spotter for heavy sets. Nutrition advice in this video is general and reflects the coach's personal approach. Speak to a registered dietitian for advice that fits your needs. This content is for educational purposes only.

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🎁 Free: your first month of home strength (4-week plan) → https://go.perfectmindbody.com/strength

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