Video Library | Techniques, Principles & Theory

Hypertrophy (Max Gains) Series | Total Chest Program

-An 8-week long professionally-developed resistance training regimen that applies top-tier exercise science to maximize region-specific hypertrophy (muscle growth) for ALL 6 SECTIONS of the chest!

Go to Checkout

Course curriculum

1. Liability & Disclaimer
2. Terminology
3. Michael Kamalu - Bio
4. Rest Time Instructions (Between Supersets, Between Sets, Between Set Pairs)
5. Downloading the Mobile App (Optional)
1. How to Use Origin & Insertion Points
2. Nonhomogenous (Region-Specific) Hypertrophy
3. [NEW] Overview of the 3 Contraction Types (Eccentric vs Concentric vs Isometric)
4. The 90 Degree Principle (EXTREMELY IMPORTANT!!)
5. The All-Important BMR! (Basal Metabolic Rate)
6. The Lever & Fulcrum Principle
7. The "Calorie Afterburn" / Excess Post-Exercise Oxygen Consumption (EPOC) & How to Maximize It
8. Aerobic Metabolism & Supramaximal Power Outputs
9. Antagonistic Coactivation Explanation (Using Hip Abductors & Adductors as an Example)
10. Active Insufficiency Explanation - Hamstrings
11. Active Insufficiency Explanation - Quads Rectus Femoris (Using the Deadlift as an Example)
12. Active Insufficiency Explanation - Gastrocnemius (Using the Deadlift as an Example)
1. [NEW] Mind-Muscle Connection & Proprioceptive Feedback Training
2. Blood Flow Restriction Training (AKA BFR / Occlusion Training)
3. Myofascial Release - Intro, Overview, How-To & Benefits!
4. Progressive Isolation
5. Going Until Failure
6. Triple Failure Dropsets
7. The Interference Effect (Don't Do Cardio Right Before Lifting!)
8. The 5-Minute REHIT Protocol (Reduced Exertion High-Intensity Interval Training)
9. "Weight" Loss Is NOT The Goal!! (What You Should ACTUALLY Measure)
10. Peripheral Heart Action Training (PHAT)
11. How You Can Get All the Benefits of Cardio From Weightlifting!
12. How Weightlifting Makes Dieting Easier (And Cardio Can Make It Harder)
13. How to Choose the Best Supplements
14. 4 Key Post-Workout Supplements (Protein, Creatine, L-Carnitine, Corosolic Acid)
15. Why You Get Side-Aches (And Shoulder-Aches!)
16. How to REALLY Work the Long Head of the Triceps
17. Internal Rotation Overload (Why Shoulder Pain Is So Common In Weightlifting)
18. Partial Range of Motion Importance (Using Squats As An Example)
19. The Soleus Secret (For Bigger & Better Calves)
20. Leptin, Ghrelin & Dopamine (Simple Strategy to Stop Overeating & Lose Fat)
21. Common Tricep Skull-Crusher Form Mistake (More Gains + Less Pains)
22. Barbell Bench Press Form - Arching Your Back (Barbell)
23. Barbell Bench Press Form - Grip Width
24. Barbell Bench Press Form - 25 Degree Rule (Don't Bring the Bar Straight Down!!)
25. How to REALLY Hit the Lateral Deltoid with Lateral Raises
26. Why It's Essential for Weightlifters to Know ALL 17 Muscles That Move the Shoulder!! (Incl. Their Anatomy & Movements)
27. How to REALLY Work the Long Head of the Biceps (DB)
28. Why the Anterior (Front) Deltoid is the HARDEST Head to Isolate (How to Separate It From Pec Major)
29. Benefits of Working the Posterior (Rear) Deltoid
30. How the Deltoid Is Its Own Antagonist! (Anterior vs Posterior Head - Importance of Understanding Anatomy)
31. Biomechanics of Incline Rows at 45 Degrees of Hip Flexion (With Free Weights)
32. Biomechanics of Rows at 90 Degrees of Hip Flexion (With Free Weights)
33. How to Effectively Work the Lats (Latissimus Dorsi) With Free Weights!!
34. How Your Grip Type Can Affect Back Row Exercises - Supinated vs Pronated vs Neutral
35. How to Emphasize Either the Triceps or Chest with the Bench Press
36. Classic vs Stiff-Leg Deadlift Differences
37. How to Work the Upper vs Lower Regions of Gluteus Maximus via 2 Different Types of Hip Extension [Region-Specific Hypertrophy]
38. Technique for Emphasizing Your Glutes (Butt) in a Deadlift
39. Active Insufficiency Explanation - Hamstrings (Using the Deadlift as an Example)
40. Active Insufficiency Explanation - Quads Rectus Femoris (Using the Deadlift as an Example)
41. Active Insufficiency Explanation - Gastrocnemius (Using the Deadlift as an Example)
42. Hex Bar or DBs vs Barbell Deadlift Center of Gravity (How Equipment Can Change How the Muscles Are Worked)
43. Intra-Abdominal Pressure - How It's Created & Benefits
44. 5 Reasons to Work Your Forearm Flexors!
45. Why Grip Work Isn't Enough to Build Your Forearm Flexors
46. Importance of Lifting Weight with the End of Your Fingertips! (Flexor Digitorum Technique)
47. The Palmaris Longus Test - 15% of People Don't Have This Forearm Muscle!
48. Why Forearm "Rollers" Aren't Enough (For Working the Forearm Extensors)
49. How You Can Work the Brachioradialis With BOTH Supination AND Pronation (Opposite Movements)
50. Why Working the Serratus Anterior is Essential
51. Myofascial Release - Intro & Overview (Using the Chest As An Example)
52. How to Work the Upper Trapezius from Max Extension to Max Contraction (Plus Why You Should Work It Unilaterally!)
53. 3 Different Upper Trap Shrug Angles (And Why Just Shrugging Straight Up & Down Isn't Enough!)
54. Hip Flexion Type 1 & 2 (Differences & Importance)
55. The Importance of Working the VMO (Vastus Medialis Obliquus) Quad Muscle!
1. Overview - Fast-Twitch vs Slow-Twitch Muscle Fibers [OLD Video]
2. Calf Training by Fiber Type - Gastrocnemius VS Soleus [NEW Video]
3. Lat (Latissimus Dorsi) Training by Fiber Type [NEW Video]
4. Upper Traps (Trapezius) Training by Fiber Type [OLD Video]
5. Inner Quad Training by Fiber Type - Vastus Medialis Obliquus (VMO) VS Longus (VML) [NEW Video]
6. Outer Quad Training by Fiber Type - Vastus Lateralis (VL) [NEW Video]
1. Dr. Gains Protein Cheat Sheet (Downloadable)
2. 12 Protein Mistakes | Blog Post with Research Article Links
3. Creatine
4. Collagen
5. 4 Key Post-Workout Supplements (Protein, Creatine, L-Carnitine, Corosolic Acid)
6. Take Protein Immediately BEFORE and DURING Your Workout! (Not Just AFTER) [FTF Week 2]
7. Protein Myth-Busting: "You Don't Need Protein Supplements If You're Already Getting Enough Protein From Your Diet" [FTF Week 38]
8. Sulforaphane | This Miracle Veggie Prevents Age-Related Muscular Atrophy, Heavy-Lifting Muscle Damage, Cancer, Neurodegeneration, Skin Aging & More! [FTF Week 55]
9. How to Choose the Best Supplements (Legion as Example)
1. Meditation for Goal Achievement - Overview & Scientific Basis (Does It Really Work??)
2. Meditation Technique #1 - Identity-Influenced Motivation (For Fitness Goal Achievement)
3. Meditation Technique #2 - Self-Affirmation (For Fitness Goal Achievement)
4. Meditation Technique #3 - Negative Reappraisal (For Fitness Goal Achievement)
5. Meditation Technique #4 - Positive Reappraisal (For Fitness Goal Achievement)
6. Meditation Technique #5 - Endowment Effect (For Fitness Goal Achievement)
7. The Best Time of Day to Meditate! (Role of Alpha Brain Waves)
8. Neuroplasticity Overview (How You Can Literally REWIRE Your Brain to Achieve Your Fitness Goals!)
9. Basic Goal Neurobiology (Roles of Frontal Cortex, Amygdala, and Anterior Cingulate Cortex)
10. Brain Hack #1 - Subconscious Goal Pursuit (How to Get Your Brain to Subconsciously Pursue Your Fitness Goals)
11. Brain Hack #2 - Subconscious Reward Priming & Motivation (How to Get Your Brain to Subconsciously WANT Your Fitness Goals)
12. Brain Hack #3 - Simultaneous Goal Coactivation (How to Trick Your Brain by Combining Goals)
13. Brain Hack #4 - Implementation Intentions (Using "If-Then" to Solidify Goal Pursuit & Achievement)
14. Brain Hack #6 - Contingency Management (How to Use Operant Conditioning Principles)
15. Brain Hack #7 - Loss Aversion
16. Brain Hack #8a - Auto-Motive Theory (How to Make Something Completely Automatic)
17. Brain Hack #8b - Cue Your Goals to a Pre-Existing Daily Habit (NOT a Specific Time!)
18. Brain Hack #9 - Episodic Future Thinking
19. Brain Hack #10 - Probability Discounting & Competence (Using Knowledge to Enhance Goal Achievement)
20. Brain Hack #11 - Curiosity-Driven Intrinsic Motivation (How a Little Curiosity Can Enhance Goal Achievement)
21. Brain Hack #12 - Visual Fixations & Salience (Why You NEED to Write Your Goals Down!)
22. Brain Hack #13 - Set Extremely Challenging Goals!!! (Forget "Realistic")
1. Anconeus Anatomy & Movement
2. Adductor Magnus Anatomy & Movements (Plus Other Hip Adductors)
3. Core Muscles Summary (Rectus Abdominis, Internal & External Obliques, Transverse Abdominis)
4. Hamstrings Anatomy & Movements (Semimembranosus, Semitendinosus, Biceps Femoris)
5. Gastrocnemius & Soleus (Calf) Anatomy & Movements
6. Quadriceps Femoris ("Quads") Anatomy & Movements (Vastus Lateralis, Medialis, Intermedius, Rectus Femoris)
7. Transverse Abdominis Anatomy & Movements
8. Intro & Overview of the Shoulder (Glenohumeral) Joint
9. Anterior Deltoid ("Front Delt") Anatomy & Movements
10. Lateral Deltoid ("Side Delt") Anatomy & Movement
11. Posterior Deltoid ("Rear Delt") Anatomy & Movements
12. Rhomboid Major & Minor Anatomy & Movements
13. Middle Trapezius Anatomy & Movements
14. Teres Major Anatomy & Movements
15. Infraspinatus Anatomy & Movements
16. Lower Trapezius Anatomy & Movements
17. Coracobrachialis Anatomy & Movements
18. Erector Spinae Anatomy & Movements (Longissimus, Iliocostalis, Spinalis)
19. Biceps Brachii Anatomy & Movements - Long & Short Heads
20. Levator Scapulae Anatomy & Movements
21. Pectoralis Major Anatomy & Movements - Clavicular, Sternal & Costal Heads
22. Pectoralis Minor Anatomy & Movements
23. Subscapularis Anatomy & Movements
24. Supraspinatus Anatomy & Movements
25. Teres Minor Anatomy & Movements
26. Gluteus Maximus Anatomy & Movements
27. Gluteus Medius Anatomy & Movements
28. Gluteus Minimus Anatomy & Movements
29. Flexor Digitorum Profundus & Superficialis Anatomy & Their Movements
30. Abductor Pollicis Longus, Palmaris Longus, Flexor Carpi Ulnaris & Radialis Anatomy & Movements
31. Pronator Teres & Quadratus Anatomy & Movements
32. Extensor Carpi Radialis Longus & Brevis Anatomy & Movements
33. Extensor Digitorum Anatomy & Movements
34. Extensor Indicis & Digiti Minimi Anatomy & Movements
35. Extensor Carpi Ulnaris Anatomy & Movements
36. Brief Intro to Forearm Anatomy - Extensors & Flexors (Posterior Compartment & Anterior Compartment)
37. The 12 Forearm Extensors - Overview (Including Superficial vs Deep Categorization)
38. Brachioradialis Anatomy & Movements
39. Extensor Pollicis Longus & Brevis, Abductor Pollicis Longus Anatomy & Movements
40. Serratus Anterior Anatomy & Movements (All 3!)
41. "Inner Quad" Anatomy - VMO (Vastus Medialis Obliquus)
42. "Inner Quad" Anatomy - VML (Vastus Medialis Longus)
1. Lats (Latissimus Dorsi) - ALL 7 Movements & Isolation Exercises
2. Lateral Raise Anatomy - Supraspinatus vs Deltoids vs Upper Traps
3. How & When the Biceps Short Head Performs Shoulder Abduction
4. Shoulder Flexion & All The Muscles That Perform It
5. Shoulder Abduction & All The Muscles That Perform It
6. Shoulder Extension & All The Muscles That Perform It (Long Version)
7. Shoulder Extension & All The Muscles That Perform It (Short Version)
8. Shoulder Elevation & All The Muscles That Perform It
9. Scapular Retraction & All The Muscles That Perform It
10. Shoulder Protraction & All The Muscles That Perform It
11. Shoulder External Rotation & All The Muscles That Perform It
12. Shoulder Internal Rotation & All The Muscles That Perform It
13. How the Bench Press Works Pectoralis Major - Sternal (Middle) & Clavicular (Upper) Heads
14. How the Bench Press Works the Anterior (Front) Deltoid
15. How the Bench Press Works the Biceps
16. How the Bench Press Works the Serratus Anterior & Pectoralis Minor
17. How the Bench Press Works the Triceps & Anconeus
18. Incline Bench Press Anatomy (How It Differs From a Standard Press)
19. Decline Bench Press Anatomy (How It Differs From a Standard Press)
20. Wide-Grip & Close-Grip Bench Press Anatomy (How They Differ From a Standard Grip Press)
21. Standard Barbell Bench Press Anatomy - Full (All 8 Primary Muscles It Works)
22. Hip Extension & All the Muscles That Perform It (Using the Deadlift As An Example)
23. Hip Abduction & All the Muscles That Perform It (Tensor Fascia Latae & 3 Glute Muscles Anatomy)
24. Dorsiflexion vs Plantar Flexion Expanation
25. Plantar Flexion & All the Muscles That Perform It
26. Deadlift Anatomy (What Muscles It Works) - Lower Body
27. Deadlift Anatomy (What Muscles It Works) - Upper Body
28. Finger Flexion & the Muscles That Perform It
29. Wrist Flexion & the Muscles That Perform It
30. Wrist Adduction & the Muscle That Perform It
31. Wrist Abduction & the Muscles That Perform It
32. Forearm Pronation & the Muscles That Perform It
33. Thumb Abduction & Extension & the Muscles That Perform It
34. Finger Extension & the Muscles That Perform It
35. Scapular Abduction / Lateral Rotation & the Muscle That Performs It
36. Scapular Upward Rotation & the Muscle That Performs It
37. Hip Flexion & the Muscles That Perform It (i.e. the "Hip Flexors")
38. Posterior & Anterior Pelvic Tilt Explanation (PPT & APT)
1. Internal Rotation Overload (Why Shoulder Pain Is So Common In Weightlifting)
2. Common Tricep Skull-Crusher Form Mistake (More Gains + Less Pains)
3. Barbell Bench Press Form - Arching Your Back (Barbell)
4. Barbell Bench Press Form - 25 Degree Rule (Don't Bring the Bar Straight Down!!)
5. How to Relieve IT Band Syndrome (99% Do It WRONG)
6. 4 Steps to Relieving Golfer's Elbow (Medial Epicondylitis)
7. DON'T Stretch Right Before a Workout!!!
8. Myofascial Release - Intro & Overview (Using the Chest As An Example)
9. Modified Arnold Presses for Shoulder Pain (DB + Incline Bench)
10. Tucked Posterior Deltoid Extensions for Shoulder Pain (Cable)
1. DON'T Stretch Right Before a Workout!!!
2. Latissimus Dorsi ("Lats") Stretch - Importance & How-To
3. Myofascial Release - Intro, Overview, Benefits & Use-Cases!
4. Myofascial Release - Chest / Pectoralis Major (Racquet / Tennis Ball or Similar)
5. Myofascial Release - Deltoids - All 3 Heads (Racquet / Tennis Ball or Similar)
6. Myofascial Release - Biceps (Racquet / Tennis Ball or Similar)
7. Myofascial Release - Back (Racquet / Tennis Ball or Similar)
8. Myofascial Release - Latissimus Dorsi "Lats" - Upper & Lower (Racquet / Tennis Ball or Similar)
9. Myofascial Release - Triceps (Racquet / Tennis Ball or Similar)
10. Standing Arm-Pull Chest Expansions (Towel or Similar)
11. Neck Stretches - Passive, Hand Assist & Hand Sitting Variations - Tiers 1-3 (Chair or Similar)
12. Sitting Floor Finger Crawls
13. Prone Floor Finger Crawls
14. Standing Wall Finger Crawls
15. Unilateral Sitting Floor Wipes - Tiers 1-3 (Rag or Similar)
16. Forward-Facing Wall Wipes - Circles, Arcs, Presses & Combo - Unilateral & Bilateral (Rag or Similar)
17. Supine Open-Arms Chest Stretch - Tier 1
18. Supine Open-Arms Ball Stretch - Tier 2 & 3 (Big & Medium-Size Ball)
19. Supported Posterior Deltoid Stretch (Couch or Similar)
20. Unilateral Door Chest Stretch - Positions 1-5 (Door Frame)
21. Modified Cross-Body Lateral Deltoid Stretch
22. 90° Isometric E.R. Wall Pushes | Positions 1-4 (Wall)
23. "Open Book" Supine Chest Stretch
24. 45° Isometric E.R. Wall-Pushes - Positions 1-4 (Wall)
25. Back-to-Wall Isometric E.R. Wall-Pushes - Positions 1-4 (Wall)
26. Supported Latissimus Dorsi & Tricep Stretch Combo (Couch or Similar)
27. Edge-of-Bed Chest Stretch - Mid, Upper & Lower Versions (Bed or Similar)
28. Perpendicular Wall Wipes + Isometric Push Combo - Circles, Arcs & Presses (Rag or Similar + Wall)
29. Bilateral 45° Isometric E.R. Wall Pushes - Positions 1-4 (Corner)
30. Bilateral 180° Isometric E.R. Wall Pushes - Positions 1-4 (Wall)
31. Side Plank (Bodyweight)
32. Triple-Point Prone Floor Chest, Anterior Deltoid & Bicep Stretch
33. Crab Stretch - Biceps, Anterior Deltoid, Chest
34. Concentric Wall Pushes / Corner Retractions - Tiers 1 & 2 (Bodyweight + Corner)
35. Forward Plank (Bodyweight)
36. Isolateral Loaded Shoulder Compressions (Bodyweight + Bench)
37. The #1 Best Rotator Cuff Stretch!! (Golf Club or Broom Handle or Similar)
1. "Weight" Loss Is NOT The Goal!! (What You Should ACTUALLY Measure)
2. The "Calorie Afterburn" / Excess Post-Exercise Oxygen Consumption (EPOC) & How to Maximize It
3. Peripheral Heart Action Training (PHAT)
4. How Weightlifting Makes Dieting Easier (And Cardio Can Make It Harder)
5. How You Can Get All the Benefits of Cardio From Weightlifting!
6. Leptin, Ghrelin & Dopamine (Simple Strategy to Stop Overeating & Lose Fat)
7. The All-Important BMR! (Basal Metabolic Rate)
8. This Miracle Veggie Prevents Age-Related Muscular Atrophy, Heavy-Lifting Muscle Damage, Cancer, Neurodegeneration, Skin Aging & More!
9. Does the ORDER You Eat Your Food Matter?? (Should Veggies Really Come First?)
1. Subscribe Here!
2. Week 1 🔥 | Never Do More Than 5 Min of Cardio Right Before You Lift Weights!
3. Week 2 🔥 | Take Protein Immediately BEFORE and DURING Your Workout! (Not Just AFTER)
4. Week 3 🔥 | The Importance of ECCENTRIC Training!
5. Week 4 🔥 | The Amazing Benefits of UNILATERAL (One-Sided) Training!
6. Week 5 🔥 | Agonist-Antagonist (AKA Reciprocal) Superset Training!
7. Week 6 🔥 | It IS Possible to Target the Lower Abs - Here's How!!
8. Week 7 🔥 | "Biceps Curl" Rules - SupinatED vs Hammer vs SupinatING vs Pronated Grips!
9. Week 8 🔥 | (Awesome) Anatomy-Based Quad-Building Technique!
10. Week 9 🔥 | Fix This Common (& Dangerous) Shoulder Exercise Mistake!
11. Week 10 🔥 | 4 Reasons Why Dumbbell Bench Press is BETTER Than Barbell Bench Press!
12. Week 11 🔥 | An Anatomical Secret to Effective Hamstring Leg Curls!
13. Week 12 🔥 | Spinach is a Steroid Without the Side-Effects!
14. Week 13 🔥 | The Differences Between the Pull-Up and Chin-Up!
15. Week 14 🔥 | ALWAYS Use a Lifting Belt With ANY Powerlift-Type Exercise!
16. Week 15 🔥 | The Key to Strengthening the Rotator Cuff! (Teres Major vs Infraspinatus)
17. Week 16 🔥 | How to Work the Triceps Long Head at Max Contraction
18. Week 17 🔥 | Training Volume - It's NOT All or Nothing!!
19. Week 18 🔥 | Myth-Busting: Caloric Surplus NOT Required For Hypertrophy!
20. Week 19 🔥 | The Incredible Benefits of Partial Range of Motion Training!
21. Week 20 🔥 | Region-Specific Training: Upper VS. Lower Glutes!
22. Week 21 🔥 | How to "Widen" Your Upper Back!
23. Week 22 🔥 | Position-Specific Hypertrophy - Overhead VS Neutral Tricep Extensions
24. Week 23 🔥 | New Year's Special: Use This Neuroscience-Based 5-Minute Meditation to Actually Achieve Your 2023 Fitness (and All Other) Goals!
25. Week 24 🔥 | Myofascial Release - Benefits & Use-Cases (Including as the BEST Pre-Workout Warm-Up Routine!)
26. Week 25 🔥 | A Key to Calf Definition - Lateral vs Medial Gastrocnemius Heads
27. Week 26 🔥 | The 100 Degree Bench Press Rule
28. Week 27 🔥 | Front Raises: The Good, The Bad, & The Ugly!
29. Week 28 🔥 | Lesser-Known But IMPORTANT Squat Form Tip - Toes OUT, Not STRAIGHT!
30. Week 29 🔥 | How To Do Face-Pulls With Free Weights! (Dumbbells)
31. Week 30 🔥 | The #1 Biggest Bicep Curl Mistake!! (And 4 Steps To Fixing It)
32. Week 31 🔥 | Is Ibuprofen Killing Your Gains??
33. Week 32 🔥 | Fitness Goal Psychology - The Incredible Power of Behavioral Consistency & How to Leverage It!
34. Week 33 🔥 | Use This New Technique To Build Your "Inner" Chest! (Yes, It IS Possible)
35. Week 34 🔥 | Cold Water Is COOLING OFF (Inhibiting) Your Gains!!
36. Week 35 🔥 | The Absolute BEST Rotator Cuff Stretch!!
37. Week 36 🔥 | How Much Weight Should You Use???
38. Week 37 🔥 | Lack of Sleep = Lack of Gains!! (Anything < 7 Hours)
39. Week 38 🔥 | Protein Myth-Busting: "You Don't Need Protein Supplements If You're Already Getting Enough Protein From Your Diet"
40. Week 39 🔥 | Muscular Irradiation (& the Importance of Working Forearms)
41. Week 40 🔥 | Targeting Biceps Height, Width & Length - Which Head Does Which??
42. Week 41 🔥 | Exercise Order Optimization - Hamstrings & Quads
43. Week 42 🔥 | Egg Whites vs Whole Eggs - Should You Remove the Yolk??
44. Week 43 🔥 | One of the Biggest Abs Mistakes - Loading Optimization
45. Week 44 🔥 | How to Build the "Inner" & "Outer" Lats
46. Week 45 🔥 | Use the 3 Muscle Fiber Types To Optimize Your Training!
47. Week 46 🔥 | The Big Lateral Raise Question - Scapular VS Frontal Plane?? (Free E-Book Excerpt)
48. Week 47 🔥 | Boosting Hypertrophy via STRETCHING??
49. Week 48 🔥 | How Long Should You Rest Between Sets??
50. Week 49 🔥 | Fix This Common Abs Exercise Form Mistake!!
51. Week 50 🔥 | How to Naturally Increase Testosterone Levels (in Men)!
52. Week 51🔥 | Use This Neuroscience-Based Hack To Overcome Lack of Motivation to Exercise!
53. Week 52🔥 | Ideal Training Volumes Are Muscle-Specific! (Triceps Example)
54. Week 53🔥 | Static VS Ballistic Stretching (Which Should You Do??)
55. Week 54 🔥 | Underrated & Underworked Muscle: The Tibialis Anterior!
56. Week 55 🔥 | This Miracle Veggie Prevents Age-Related Muscular Atrophy, Heavy-Lifting Muscle Damage, Cancer, Neurodegeneration, Skin Aging & More!
57. Week 56 🔥 | Underrated & Underworked Muscle #2: The Serratus Anterior!
58. Week 57 🔥 | Underrated & Underworked Muscle #3: Flexor Digitorum Profundus!
59. Week 58 🔥 | Underrated & Underworked Muscle #4: The Sartorius!
60. Week 59 🔥 | Foam Rollers - Do They Work?? When Should You Use Them?
61. Week 60 🔥 | DON'T Always Train With a Straight Back!! (Underrated & Underworked Muscle #5: The Erector Spinae)
62. Week 61 🔥 | How to DOUBLE Your Fat Metabolism Rate Working 1 Muscle!! (Underrated & Underworked Muscle #6: The Soleus)
63. Week 62 🔥 | Underrated & Underworked Muscle #7: Gluteus Medius!
64. Week 63 🔥 | If You Feel Thirsty... Your Gains Are Already SUFFERING! (Essentials of Hydration in Training)
65. Week 64 🔥 | Underrated & Underworked Muscle #8: The Infraspinatus! (A Rotator Cuff Muscle)
66. Week 65 🔥 | 10 Thanksgiving Health & Fitness Facts! 🦃
67. Week 66 🔥 | Underrated & Underworked Muscle #9: Teres Minor! (A Rotator Cuff Muscle)
68. Week 67 🔥 | Underrated & Underworked Muscle #10: Quadratus Lumborum! ("QL Muscle")
69. Week 68 🔥 | Neuroscience-Based Brain Hacks for Goal Achievement #1: Subconscious Priming via Visual Fixation!
70. Week 69 🔥 | Neuroscience-Based Brain Hacks for Goal Achievement #2: Endowment Effect + Loss Aversion!
71. Week 70 🔥 | Neuroscience-Based Brain Hacks for Goal Achievement #3: STOP Making "Realistic" Goals!!
72. Week 71 🔥 | Muscle Fiber Type-Specific Training #1: The Upper Traps!
73. Week 72 🔥 | Muscle Fiber Type-Specific Training #2: The Lats!
74. Week 73 🔥 | Muscle Fiber Type-Specific Training #3: The Calves (Soleus)!
75. Week 74 🔥 | Muscle Fiber Type-Specific Training: The Gastroc - Bottom AND Top! (Regional Calf Growth & Definition)
76. Week 75 🔥 | Muscle Fiber Type-Specific Training: The Lower & Middle Triceps! (Medial Head) + BFR Application
77. Week 76 🔥 | Muscle Fiber Type-Specific Training: The CHEST (Pectoralis Major)
78. Week 77 🔥 | How to Prevent Tendon Injuries From Fast-Twitch Training!
79. Week 78 🔥 | The Most Important Functional Exercise You're NOT Doing - Dead Hangs! (With 9 Variations)
80. Week 79 🔥 | How to 4X Biceps Activation in a Pull-Down Exercise!
81. Week 80 🔥 | 3 Consequences of Working Biarticular Muscles and Why You NEED to Know Them!
82. Week 81 🔥 | How to Work the Rectus Femoris Quad Muscle! (Sitting Leg Extensions DON'T)
83. Week 82 🔥 | How to Boost Muscle Growth & Overall Fitness WITHOUT Extra Effort via Agonist-Antagonist Superset Training!
84. Week 83 🔥 | The Importance of Shoulder Hyperextension Strength & Mobility and How to Improve It!
85. Week 84 🔥 | 60% More STRENGTH Gains with LONG Rest Times Between EVERY Rep??
86. Week 85 🔥 | Does the ORDER You Eat Your Food Matter?? (Should Veggies Really Come First?)
87. Week 86🔥 | Kneeling Curls — The Ultimate Anti-Swing Technique (Don't Knock It Until You Try It!)
88. Week 87🔥 | The BEST Total Shoulder Warm-Up! (Can-Opener / Around-the-World)
89. Week 88🔥 | Regional Triceps Hypertrophy Training (Long vs Lateral vs Medial Heads) and How It's Already Affecting You!
90. Week 89🔥 | "Self" Eccentric-Overload Technique #1: The Quads!
91. Week 90🔥 | "Self" Eccentric-Overload Technique #2: Bodyweight-Only Total Leg!
92. Week 91 🔥 | "Self" Eccentric-Overload Technique #3: The Biceps!
93. Week 92 🔥 | "Self" Eccentric-Overload Technique #4: The Calves! (Gastroc)
94. Week 93 🔥 | "Self" Eccentric-Overload Technique #5: The Hamstrings!
95. Week 94 🔥 | "Self" Eccentric-Overload Technique #5: The Chest! (Pectoralis Major)
96. Week 95 🔥 | Concentric VS Eccentric Regional Hypertrophy Effects!
97. Week 96 🔥 | "Self" Eccentric-Overload Technique #7: The Shoulders! (Deltoids)
98. Week 97 🔥 | "Self" Eccentric-Overload Technique #8: The Abs!
99. Week 98 🔥 | "Self" Eccentric-Overload Technique #9: The Triceps!
100. Week 99 🔥 | Eccentric-Overload Technique #10: Partner-Assisted Overloading!
101. Week 100🔥 | The UNDERRATED Importance of LATERAL (Side-to-Side) TRAINING!!
102. Week 101🔥 | Use This Simple Trick to STOP OVEREATING & LOSE WEIGHT!
103. Week 102🔥 | The BEST Quad-Building Exercise for Knee Pain! (Both Rehabbing & Preventing It)
104. Week 103🔥 | How to Build a Muscle WITHOUT Working It! (The Cross-Education Phenomenon)
105. Week 104🔥 | Build Your "OUTER" Triceps Via This RHT Technique!
106. Week 105🔥 | The Optimal Incline Press Angles for UPPER CHEST vs FRONT DELT
107. Week 106🔥 | The Most Important Supplement You're NOT Taking: MAGNESIUM!!
108. Week 107🔥 | Why & How to Stretch Your Lats!
109. Week 108🔥 | Muscle Activation of Hip Abduction VS Hip External Rotation
110. Week 109🔥 | The Food Item that Triggers Fast-Twitch Hypertrophy & Conversion! (& More)
111. Week 110🔥 | E.R. Bar Pull The At-Home Face-Pull Alternative
112. Week 111🔥 | The Incredible Health Benefits of Gratitude!!
113. Week 112🔥 | Workout Timing: Is Morning or Evening Better??
114. Week 113🔥 | Boost Testosterone by Eating Orange... PEELS???
115. Week 114🔥 | Brain Hack for Smashing Goals WITHOUT Relying on Willpower: Probability Discounting & the Intrinsic Motivation of Competence
116. Week 115🔥 | Sunscreen is Killing Your Testosterone or Estrogen! (The Traditional Chemical-Based Kind)
117. Week 116🔥 | Why 1 Minute of Movement Every 30 Min is FAR Better for Metabolic Health than 1 Hour Straight of Exercise!
118. Week 117🔥 | The Incredible Effect of BFR on Anabolic Hormones! (Testosterone, Growth Hormone, IGF-1, Thyroid Hormone)
119. Week 118🔥 | Tired of Your Bladder Waking You Up at Night? Use These 3 Strategies!
120. Week 120🔥 | The Mirror-Flexors Have It Right!! (More Gains)
121. Week 121🔥 | Does Training with a Partner Enhance Workout Results?
122. Week 122🔥 | How Lifting Makes You Smarter (Osteocalcin)
123. Week 123🔥 | The HGH Importance of Going to Sleep AT THE SAME TIME Each Night!
124. Week 126🔥 | Warm-Up Type & the Interference Effect: Jogging VS Cycling Before Weight Training
1. Importance & Benefits of Barefoot / Minimalist Shoes! [Xero]
2. Wrist Straps Importance & Recommendation
3. Lifting Belt Importance & Recommendation
1. Donate Here!

Hypertrophy Series - Total Chest Program

$1.95 / month

What's Included:

Over 300 exercise modules (many of which have been developed by Dr. Gains himself) with hundreds more modifications and variations so that the program can be customized to fit your own needs and goals
Every module features an in-depth video tutorial packed with science-based instruction on top of the exercise demonstration, including: a) How much weight to use, how many sets and reps to complete, and special form tips b) The specific muscles that are engaged and targeted with each exercise c) A "Quick-Glance" GIF showing the exercise demo in case you're in a rush and can't watch the full video (not available for all modules in the beta version) d) The primary benefit and goal of each exercise, including its variations and modifications e) Alternative options for each exercise in case you don't have access to the equipment being used, with direct links to their tutorials / demos f) Convenient "Key Timestamps" highlighting important parts of each video in case you want to jump to specific sections or review them later
Access to the entire Video Library containing all of Dr. Gains' chest-related content organized by region and functionality
Rest time instructions including the optimal wait times between sets, supersets, and set pairs
Supplement instructions and recommendations for protein, creatine, collagen and pre-workouts, including explanations of the various types, their benefits, how much to take, when to take it, and more!
And as always, the Dr. Gains 100% Money-Back Satisfaction Guarantee!! So don't wait - register today!

Hypertrophy (Max Gains) Series | Total Chest Program

Course curriculum

Overview & Miscellaneous

Fundamental Principles

Theory & Techniques

[NEW Section!] Muscle Fiber Type Training

Supplements

Exercise Psychology & Neuroscience (Goal Achievement)

Exercise Anatomy - Muscles

Exercise Anatomy - Movements & Lifts

Injury / Pain Prevention & Rehab

Stretching & Mobility

Fat-Loss & Nutrition

Fitness-Tip Friday Tip Catalogue

Michael's Recommendations

Donations 🙏

Hypertrophy Series - Total Chest Program

What's Included: