01Basics
The foundation for structured strength training: from technique and exercise selection to planning.
19.90€
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E-book
Muscle Growth
The workbook
Your workbook for building muscle with structure: principles, tables and checklists to fill in.
- 29 pages
- 6 chapters
19.90€Your purchase keeps countingWith your order you get a personal code.If you later get a bundle or the Complete Library, the price of this e-book counts in full. You only pay the difference.If you start coaching, the amount comes off your first month.The code is valid for 12 months from the purchase and can be used once.
Right after payment you get an email with your invoice and the download link. Read the PDF on your phone, tablet or computer, or print it. The link works for 7 days and up to 5 downloads, so save the file straight away.
What this is about
Planned muscle growth, not random.
Productive muscle gain means getting stronger in a controlled way, without unnecessarily gaining body fat, water, or digestive stress.
Nutrition, training and recovery have to work together, and you need to adjust sensibly as you progress. The goal is not to get heavier as fast as possible. The goal is to get stronger, build muscle, and keep the process under control.
- Calorie management
- Macronutrients
- Training management
- Recovery
- Continuous adjustment
“Muscle growth is a process, not a state.”
What’s inside
6 Kapitel, 29 Seiten.
- 01Pages 3 to 6
Basics
Define your starting point · set your goal · understand the key principles
- 02Pages 7 to 14
Nutrition
Understand calories and macros · apply nutrition in daily life
- 03Pages 15 to 19
Training
Plan your training · plan and track progression · manage volume and performance
- 04Pages 20 to 25
Growth and Development
Assess your progress · improve quality · track and adjust progress
- 05Pages 26 to 27
Recovery
Understand sleep and recovery · balance your load
- 06Page 28
Conclusion
The key takeaways · continuing the right way long-term
A look inside
This is what it looks like.
Three real pages from the workbook: the calorie surplus, a sample training plan and how to measure performance.
How to work with it
Understand. Apply. Adjust.
01
Understand
The key principles for nutrition, training and recovery.
02
Apply
Record your personal goals, calories, macros and training structure.
03
Adjust
Evaluate progress and refine your plan based on data.
One chapter per week is enough. Execution matters more than speed.
Cheaper in the bundle
Training Bundle
Muscle Growth together with Basics and Recovery.
Or all six e-books at once: Complete Library for €89.90 instead of €119.40.View the library
Premium CoachingAll e-books are included free in Premium Coaching.View coachingMore e-books
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