Training
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Muscle Building Masterclass

6 Modules 11 Chapters 47 Lessons

Overview

Welcome to your complete guide to training the Iron Paradise Fitness way. Everything you need to now about how to train in the gym to build your best body ever.

Here's What's In Store

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6 Lessons

The Principles Of Building Muscle

Here you'll learn the basics of anatomy as well as the core principles that will keep you safe in the gym and make the most out of your efforts.

L.I.F.T: Training The Iron Paradise Fitness Way

L.I.F.T is the Iron Paradise Fitness approach to effective training. A collection of unique principles to help you build muscle in the shortest possible timeframe.

Lock It Down: The Importance Of Set Up

Setting up for an exercise is important for many reasons. Primarily, it keeps you safe while allowing the movement to be as effective as possible for building muscle.

Intent: Understanding And Using Intent Based Movement

Lifting with intension and intent is important to ensure you engage the target muscle(s) within a given exercise. Here you'll learn the basic principle of intent.

Force: The Role Of Force Production For Hypertrophy

At some point you'll need to lift weights and push hard. Although, this needs to be done in a controlled and considered way.

Tension/Tempo: Creating Tension And Owning Every Inch Of The Rep

Tension is arguably one of the most important aspects of building muscle. Creating and maintaining tension throughout a rep is a skill that takes time to master.

Learning How To Contract A Muscle

The ability to contract a muscle is a key aspect of hypertrophy. Learning how to do this effectively can transform the effectiveness of your workouts and enhance your results.

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8 Lessons

Applying The Principles Of Building Muscle

In this module, you'll discover how to apply the core principles of building muscle into the day-to-day training.

Everything You Need To Know About Range Of Motion

Range of motion has many definitions and many applications in the gym. Find out what you really need to know when it comes to your training.

The Fundamentals Of Exercise Execution

Exercise execution refers to your ability to perform a movement with precision and good form. Developing your skills in this aspect of your training, will pay dividends in the future.

What Is Progressive Overload And Why Does It Matter?

Progressive Overload is the primary way you will consistently build muscle over time. Understanding this key principle will help ensure you keep making progress.

The Role Of Effort In Building Muscle

How do you balance precision form, exercise execution, and the need to move incrementally heavy loads? Now's the time to learn about the role of effort in your training.

Why There’s No Best Exercise

Everyone wants to know the best exercises for building muscle. The reality is that the best exercise is specific to you and your goal. Find out more in this lesson.

The Basics Of Strength Curves And Resistance Profiles

Strength curves and resistance profiles might sound like complicated concepts, but this need not be the case. Here's your simple explanation, which could help transform your training.

The Importance Of An Effective Warmup

An effective warmup is about more than plodding on the treadmill with your hoodie on. Here's why warmups and activations play a key role in your training.

Think About A Primer Phase Before Starting A New Programme

Before you get started with your training it might be worth considering a "Primer Phase". Find out when, why, and how to approach a primer phase in your training.

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13 Lessons

The 4x4 Muscle Programme

The 4x4 Muscle Training Programme is a simple and effective way to structure your training so you can sculpt and shape your ideal body. Discover everything you need to know, right here.

Download Your Training Programme

Access your brand-new training programme and workout tracker right here. You can also access the exclusive Iron Paradise Fitness Workout Builder.

4x4 Muscle Explained

In this lesson, you'll get an overview of the 4x4 Muscle programme and what it entails.

Training 101: Sets, Reps, And Rest Periods

Before you start training, you need to understand the basics. Here's a lesson to guide you through the simple terminology of your training programme.

How To Read Your Workouts

Workout programming might seem a little confusing. Watch this video to get the clarity you need.

Understanding Tempo

Can't work out what the tempo number means in your training programme? This lesson breaks everything down and makes it easy to understand.

How To Approach Warmup Sets

Warming up is an important part of your workout, but most do it wrong. Here's a simple, effective way to warm up for your workouts.

What Weight Should I Lift?

Want to know how much weight you should be lifting? This lesson gives you the answer.

When Should You Increase Weight?

If you're unsure when to increase the weight you are lifting, watch this video for the simple method to this crucial aspect of progressive overload.

When And How To Change Exercises

Knowing when and how to change exercises is important for maintaining progress. Discover the 4x4 Muscle formula for making adjustments to your programme.

Do You Want To Train More Than 4 Times Per Week?

If you want to train more than 4 times per week, the 4x4 Muscle programme caters for that. Follow the guidelines in this video to avoid over-training and going off track.

Week 13: What Happens Next?

After your 12-week programme is complete, you might be wondering what to do next. Don't worry, this video has the answers. Watch it and keep the gain train rolling.

Using The Workout Builder

The workout builder is a unique tool that allows you to create training programmes without the need of a coach. Here's how to use it and take your training to the next level.

How To Track Your Workouts

Tracking your workouts is crucial for making progress. This video guides you through how to use the Iron Paradise Fitness Workout Tracker.

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7 Chapters

Muscle Group Training Tutorials

Here you'll discover more about the anatomy of each of the major muscle groups and how to setup and execute the most common and effective exercises.

Chest 2 Lessons

Chest Anatomy 101

Understand more about the anatomy of the pec will help you get the most out of your training. And don't worry, you don't need a biology qualification. The concepts are easy to grasp.

Recommended Chest Exercises

Here are the chest exercises I believe are most effective for building muscle. Not all of them will suit you, so watch the tutorials and experiment to find what works.

Back 2 Lessons

Back Anatomy 101

The back is made up of multiple different muscles. Understanding more about the anatomy of the lat, traps, and other muscles of the back, will help you select and execute exercises more effectively.

Recommended Back Exercises

Here are the back exercises I believe are most effective for building muscle. Not all of them will suit you, so watch the tutorials and experiment to find what works.

Shoulders 2 Lessons

Shoulder Anatomy 101

The shoulder is made up of 3 main muscles. Understanding more about their anatomy will help you select and execute exercises more effectively.

Recommended Shoulder Exercises

Here are the shoulder exercises I believe are most effective for building muscle. Not all of them will suit you, so watch the tutorials and experiment to find what works.

Arms 2 Lessons

Bicep And Tricep Anatomy 101

Understand more about the anatomy of your biceps and triceps will help you get the most out of your training. And don't worry, you don't need a biology qualification.

Recommended Arm Exercises

Here are the arm exercises I believe are most effective for building muscle. Not all of them will suit you, so watch the tutorials and experiment to find what works.

Quads 2 Lessons

Quad Anatomy 101

Understand more about the anatomy of your quads will help you get the most out of your training. And don't worry, you don't need a biology qualification.

Recommended Quad Exercises

Here are the quad exercises I believe are most effective for building muscle. Not all of them will suit you, so watch the tutorials and experiment to find what works.

Hamstrings And Glutes 2 Lessons

Hamstring And Glute Anatomy 101

Understand more about the anatomy of your hamstrings and glutes will help you get the most out of your training. And don't worry, you don't need a biology qualification.

Recommended Hamstring And Glute Exercises

Here are the hamstring and glute exercises I believe are most effective for building muscle. Not all of them will suit you, so watch the tutorials and experiment to find what works.

Calves 2 Lessons

Calf Anatomy 101

Understand more about the anatomy of your calves will help you get the most out of your training. And don't worry, you don't need a biology qualification.

Recommended Calf Exercises

Here are the calf exercises I believe are most effective for building muscle. Not all of them will suit you, so watch the tutorials and experiment to find what works.

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1 Lesson

Creating An Effective Training Programme For Hypertrophy

Here's how to put all of the pieces of the puzzle together and design an effective training programme, customised to suit you and achieve your goals.

How To Decide Which Training Split Is Right For You

Choosing the right training split is a critical step of the programme design process. It ensure your programme is one you can adhere and will also deliver the results you want.

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4 Chapters

Workout Walkthroughs

Want to spice up your training with brand new workouts? Check out the Workout Library with full videos and walkthroughs of each training session. Get the most out of your time in the gym with effective workouts and execution.

4x4 Muscle 1 Lesson

Upper Body: Chest, Back, And Side Delts

Time to train with me. In this workout walkthrough, I'll guide you through my upper back workout, focused on upper and lower chest, mid and upper back, and side delts. All using the 4x4 method.

Lower Body 1 Lesson

Lower Body With Banded Leg Press

This video is a walkthrough of a full leg workout, including insight into why you might want to band your leg press. And there's further information to help you understand how various machines work.

Back 2 Lessons

Back, Side Delts, And Biceps

This workout focuses on lats and upper back (with a slight bias to upper back). Additionally, there's some additional side delt training and, or course, a bicep pump to finish.

Back (Lat Bias), Side Delts, And Biceps

This back workout uses exercise that provide a bias to lats. So, this is great if you want to work on that V-Taper. Enjoy your back day!

Chest 1 Lesson

Chest, Side Delts, And Triceps with Resistance Profile Adjustments

In this workout you'll discover why changing resistance profiles of exercises can benefit muscle growth. And, more importantly, how to set those exercises up effectively.

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