Those methods are great if all you care about is getting insane pumps and crazy muscle soreness. If you focus on gaining strength with the right movements you will gain the perfect amount of muscle for your physique. More importantly, it will be highly useful, dense and powerful muscle. Who Is This Program For? These guys all have a nice looking amount of muscle combined with minimal fat. This program is for determined men who want to be much stronger and more powerful than they look. This program is for men who want to be a godlike in strength and aesthetics. I can. In fact, for the type of strength we are after you have to be very lean. We are after RELATIVE STRENGTH, which is strength relative to your bodyweight. This program is for men who like to enjoy life. In fact for most people reading this program they are going to need to spend less time in the gym and more time enjoying life.

This program is for men with patience. Those that try to pack on muscle very quickly end up gaining a whole bunch of fat and ruin their physiques. This takes 6 months to a year to achieve. Working out is something that I want you to continue for life. If you could build a jacked physique in two to three months then there would be a lot more muscular guys walking around. This is most definitely not the case. You see, most guys trying to build muscle tend to overeat as well as do lots of squats and deadlifts. This leads to excess fat gain and excess lowerbody mass. The difference is absolutely night and day. Working out a few times per week and taking care of yourself is a small price to pay for a physique that FEELS, LOOKS and PERFORMS AMAZING. The lbs guy is much more impressive, of course. This is because the lbs guy is much lighter, but has the same strength as the bigger guy.

Relative Strength is the key to building the perfect physique. Get as strong as possible relative to your bodyweight. This will ensure you have a good amount of muscle and very little body fat. When your strength to weight ratio increases you will have a good indicator that you gained muscle, lost fat or gained muscle and lost fat. Every workout should be constructed in such a way to maximize strength gains. This will build muscle more effectively in the long term. From my experience, people get way too caught up in hitting their muscles from different angles, feeling the burn, and using high fatigue methods such as drop sets and super sets. These methods have their place but should never replace heavy lifting.

One thing remains true: to build muscle you need to lift heavier and heavier weights overtime. Want to build muscle? Build strength! Want a big chest? Work your way up to incline barbell bench press with lbs for 5 reps. Want a big back? That I can guarantee. What you WILL see is someone complaining about his flat chest whose workout routine consists of many different chest exercises all performed to failure with super sets and drop sets mixed in. Instead they should focus on improving strength instead of causing fatigue. Muscle follows strength. Want to improve muscular endurance? Build Strength! Building strength is an effective way to improve muscular endurance.

For example, who do you think can do more reps with lbs on the bench press a lbs bencher or a lbs bencher? Definitely the lbs bencher. Want to increase power? Who do you think can launch their body up over a wall with more power, a guy who can do pull ups with lbs attached or a guy who can only do pull ups with 20 lbs attached? Obviously the guy with lbs can. Build Relative Strength! Building strength relative to your bodyweight is the key to the ultimate physique that is lean, powerful and functional. The key to gaining relative strength is to focus on building as much strength as possible while keeping body fat to an absolute minimum. Training is designed to generate increases in strength and diet is designed to keep fat to a minimum and support muscle growth.

The combination of the two results in incredible relative strength. You have myofibrillar hypertrophy and sarcoplasmic hypertrophy. Training for myofibrillar hypertrophy builds hard, dense looking muscle that will be highly useful since it is accompanied by large increases in strength. This type of muscle growth is our predominant focus. Sarcoplasmic hypertrophy is the growth of the fluid within your muscle cells and is trigged by high volume lifting with sub maximal weights and short rest periods. Think of it as the icing on the cake. This type of training is fun to do because it delivers a great muscle pump. Unfortunately, most people get distracted by this type of training and neglect what really matters — building strength. Therefore this type of lifting will only be a small component of the workout program. As you become stronger on these movements your body will change for the better.

Your chest, shoulders, arms and back will begin to fill out perfectly as you drop fat from the diet. By tracking your four indicator exercises you will have visual proof of the effectiveness of your workout routine. Most people judge their routine based on how tough it is and how sore it makes them. The effectiveness of your training is directly related to the progress on these four exercises. By accepting that, your training program will become 10x more effective. You will direct your efforts on that which will make you stronger and more muscular and divert your attention away from everything that is a distraction. Every exercise, every set and every rep has a purpose. Incline Barbell Bench Press There is nothing wrong with the regular flat bench barbell bench press. It is a terrific exercise at building the whole pectoral region if done properly. With that said, I feel that most people would benefit more from the incline version, which develops the upper pecs better.

In addition, in most athletic pressing movements the arms push forward at a slightly upward angle as opposed to directly straight out. An example of this would be pushing a car or throwing a punch. For this reason the incline press may be more relevant from a functional standpoint. In addition, standing presses will work the triceps very hard. I recommend avoiding seated shoulder presses with the elbows flared out to the side. This is a very unnatural position for the shoulders and overtime may cause pain and injury. Closed chain movements have greater overall muscle recruitment and lead to better muscle and strength gains from my experience. Power Cleans from Hang or Sumo Deadlifts This is a very athletic movement that builds great power through the legs, hips, back and traps. I have found that hang cleans bring about explosive power but without the leg mass that squats build.

I have also found hang cleans to be the most effective exercise at developing my trap muscles. Lastly since dedicating my time to hang cleans I have noticed a big increase in my jumping abilities. With that being said, hang cleans are a very technical movement and can be difficult to learn. You could exclusively train with the four indicator exercises and you could build a great physique. However, it is likely that you will develop lagging muscle groups and hit strength plateaus. To ensure complete physique development and optimal muscle gains I include assistance movements. These are my favorites: Weighted Dips Weighted dips are a fantastic exercise for adding massive amounts of pressing strength and gaining muscle to the triceps and pectoral region.

Some exercises are very stubborn when it comes to progressing in weight. Weighted dips are not one of those exercises. They tend to go up very smoothly and if you train this exercise properly you should be able to add 45 lbs to this exercise in 3 months time. That is a huge gain and would result in bigger triceps, fuller chest and a stronger bench. Close Grip Bench Press The close grip bench is a phenomenal pressing movement that builds a powerful chest and triceps. By using a close grip with the elbows tucked into your sides you increase muscle recruitment in the triceps and upper chest. With this movement you can make gradual progress in resistance used. In most biceps exercises, very little strength increase is actually seen.

For this reason I use barbell curls as my main biceps exercise. You can eventually build up to barbell curls with lbs for your reps. Incline Dumbbell Curls Incline dumbbell curls are very effective because your arms are locked to the sides and your back is flat against the bench. It is in this position that you are unable to use any back swing, the biceps are forced to work in isolation. I like to alternate between barbell curls and incline dumbbell for three to four weeks at a time. Skull Crushers Skull crushers hit the triceps very hard and allow for regular loading in weight. For this reason skull crushers should be your main triceps movement. This is a killer exercise and will translate to better pushing strength, most specifically in the lock out.

This movement is better suited for higher reps, less weight and short rest periods. For that reason I like to use them for pump training. Lateral Raises To ensure perfect shoulder development I always include lateral raises into my workout programs. The medial head of the deltoid never gets fully worked with shoulder pressing. Most of the stress for shoulder pressing is placed on the anterior head. For this reason the medial head can slightly lag behind in overall growth. Therefore lateral raises should be incorporated to ensure even muscle growth. Bent Over Flyes Strong rear delts will help keep your shoulders balanced and healthy. This will ensure you stay injury free from heavy pressing movements. Fully developed shoulders are a true sign of masculinity and dominance. The benefits of mastering the pistol squat are enormous. The pistol requires great balance, leg strength, flexibility and coordination. For most people building up to six to ten reps per leg, slow and controlled is enough for adequate leg strength and development.

You can perform this exercise holding a weight in your hands to increase the difficulty. Another option is to perform jumping pistol squats where you explode up from the bottom position into a single leg jump. Single Leg Calf Raises on a Step For most people I feel it is important to do some direct lower leg training. Small calves create the illusion of chicken legs that most girls hate. By training your calves and keeping them around the same size of your upper arm you will have a balanced, proportionate look. On the other hand huge, bulky thighs are undesirable and look sloppy and detract from your upper body development. Unfortunately very few people employ this very simple technique. In fact, most people train in the exact opposite way. The problem with this is that they become semi fatigued for their heaviest set. Because they are lifting below their true potential they never promote optimal strength and muscle gains.

I recommend flipping the script and performing your heaviest set first while you are completely fresh. Your heavy set is really your money set and has the greatest capacity at triggering maximum strength and muscle gains. However, in order to get the maximum training effect it is essential that you perform the heavy set while you are completely fresh to maximize performance output. The subsequent sets will be less demanding on your neural system since you will be lifting lighter loads. The purpose of these extra sets is to simply provide more volume to the working muscles. This will encourage optimal muscle gains. Now here is where the magic of reverse pyramid training comes in… You will notice that your heavy set will make your subsequent sets feel very light. The heavy set induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last for several minutes. As a result you get better muscle fiber recruitment than normal with lighter weights if you do them after your heavy set.

Since you will get more muscle fiber activation in your lighter sets you will stimulate hypertrophy much more effectively. With reverse pyramid training you can get those muscle fibers to come into play from the very first rep. This is a huge deal when it comes to maximizing muscle growth. For that reason I recommend a very specific warm up. The warm up sets are only necessary for the first exercise of a given workout. After than you should be ready to jump right into your work set for all remainder exercises. That being said, you should judge how you feel. If you think you need a couple build up sets, then by all means take them. Better that than risk injury. Radu Antoniu from ThinkEatLift has a great review and transformation story on his results of the GGP program. Read his transformation story here. Greg recently updated his Greek God Program.

Greg believes in training ONLY 3 days per week. The majority of his bulking programs i. This means he recommends you follow them for 6 months before trying any of his other specialization routines. However, if I was short on time like before, I would train 3 days per week which is why the GGP is a great alternative for me. Not only that, but, the program uses Reverse Pyramid Training RPT for the entire training program. He mainly uses RPT for the first two exercises in the workout. In my opinion, these pyramid sets are a great way to build muscle and increase strength gains. Lifting heavy with compound lifts is a must. He trains each major muscle group this way. KRT is new for the Greek God Program. I believe he actually added it to the Superhero Bulking Program as well.

Rest pause training is also a new addition to the greek god program in version 2. For lateral raises, you would do the first set for reps with a weight that allows you to do so no cheating. You would repeat this for 2 more times total of 4 sets total — 1 set of reps and 3 sets of reps. He also has the training videos there in which Greg walks you through the workout and how to do the exercises for each. Since the update in 2. These specialization routines focus on certain body parts i. You can also see his MEGA training which essentially uses a higher rep range for a majority of the workouts. Each phase lasts 8 weeks and you should complete all 3 phases before moving onto any of the other routines in the program. His main goal with GGP is building muscle in the right places.

Mainly, the shoulders and chest to get that V-Shape. Nor will I show the specialization routines. The plan itself is to be performed at the end of any of your workouts, once per week, utilizing KRT. This leg traing focused routine that Greg includes in GGP 2. The sumo deadlift, bulgarian split squat, and the front squat are the main exercises in this new routine. The Recomp protocol has you eat in a slight deficit on rest days and a slight surplus on training days. With the Recomp protocol, your actual muscle gains will be slow, but the fat will be very minimal. With whatever protocol you choose, each follows intermittent fasting. You can go for a hour long walk with a friend. Or throw on a podcast or audio book. You can also, start walking to places that are close by Human beings, we are not designed to be sitting down all day.

More energy, improved mood and more mental clarity. As well, walking is a great way to naturally reduce stress. Unlike intense cardio, walking does not spike appetite. It seems to have a neutral effect on appetite and sometimes can modulate appetite. Option 1 - you can do a very hard 45 minute workout and burn calories and be hungry and tired and conserve energy for the rest of the day and be weaker for your strength training workouts.. This is a common phenomenon that happens when people do lots of intense cardio while eating at a deficit.

They become extremely lazy outside of the gym and their NEAT becomes lower to compensate for the calories they burned from exercise. This strategy will not get you shredded effortlessly. Option 2 - you can get lots of walking in that improves recovery, mood and lowers stress - and you will have a downright effortless time hitting your calories. This is how you get a ripped physique effortlessly. Final Comments on Walking 10k Steps Per Day I believe walking for hours per day can have massive benefits. Getting lean happens a lot faster and easier and staying lean becomes way easier. Walking can also be a great learning opportunity by connecting with a podcast or audiobook. In fact, I love to go for a hour walk on the weekend and listen to an audiobook. Power of Now is a favorite! I challenge you to walk 10k steps per day for a week and see what happens! In fact, our hunter gatherer ancestors walked for hours per day.

Cars and transportation has largely eliminated walking. But this is not ideal! We must start walking more each and every day if we want to maximize our health and achieve a lean body with ease. Intense lifting days per week, sprinting every weeks and lots of brisk walking. This naturally promotes a strong, powerful and lean body. Or maybe weather conditions has made walking a non-option. I recommend walking about 2. If you walk at around 3. Movie Star Incline Walking Workout This is a fun and engaging incline walking workout you can do! Incline walking is a great way to challenge yourself. Walking on an incline will burn more calories than walking on a flat surface. Incline walking will also build the calves and improve your core stability. Incline walking is a great workout to do to burn calories and keep you fit. Simply walk for 5 minutes… Next increase the incline to 2 for 1 minute, then 3 for 1 minute, then 4 for 1 minute..

All the way up to 10 degrees hold this for 2 minutes … This is when things get really fun! Next, you will go back down to 1 degree for 2 minutes. Then go up to 6 degrees for 2 minutes. Then back down to 1 degree for 2 minutes. Then 8 degrees for 2 minutes. Then 10 degrees for 2 minutes. Then back down to 1 degree for 2 min. The Full Movie Star Coaching Cardio Protocol The best strategy would be to aim to get 10 steps daily!! Including your lift days… Then twice per week, instead of getting the steps in, perform the incline treadmill workout. Neck Work MOVIE STAR BODY BONUSES! You see, you can build an amazing physique. You can build an incredible upper chest, well developed shoulders and muscular legs. In fact, in many cases there can be something missing. But sometimes they have amazing shoulder and upper chest development, but something is still missing. Something is making them look less powerful and less masculine and less alpha.

What is it. You see, your neck can actually be a force multiplier. Your physique looks bigger and more powerful. It really makes that much of a difference. A fitness youtube. He used to have a slim neck. Notice how he looks so much better with a thicker neck. In fact, the skinny neck had a negative effect on his physique and even his facial attractiveness. What about the Traps? The same holds true with trap development. You will look smaller and less jacked. There will also be something missing between your body and your face. For example, this guy has a very muscular physique, but he has a relatively small neck and minimal trap development.

It naturally makes him look less powerful and dominant. Crazy enough, if he was to wear a button down shirt, the small neck and traps would make him seem much less jacked and powerful. What is the key? The key is balance. The key is to add the perfect amount of size to your neck and traps. A lot of hollywood movie stars that play superheroes, naturally have the perfect neck and traps size. Interestingly enough, the neck and traps have a large degree of androgen receptors. This means that people that naturally have higher testosterone levels will naturally have bigger neck and traps.

This is an indicator that well developed neck and traps portray a more powerful and masculine image. Notice how he has a well developed neck? As well, you can see how his traps pop nicely and make him look overall more jacked. Now crazy enough, Brad Pitt was only about lbs in Fight Club. Yet, he looks much bigger. In fact, we actually need to be careful not to overdo it. Some movements will actually naturally strengthen and develop your neck and traps in the program. For example, overhead presses and pull ups will build your traps. Lateral raises have been shown to activate the neck to a pretty large degree. So all we are doing is throwing in a little more direct work to the neck and traps to add the icing on the cake. Now, in this program, you will be hitting traps hard on Wednesday with shrugs. This is perfect…. So all we need to do is add a little direct neck training!

What I recommend is finishing off the friday workout with a simple neck routine finisher! I recommend performing this routine once per week at the end of one of your workouts. For example, every Friday at the end of your workout you can add this to your routine. That would be perfect. The Movie Star Body Neck Routine once per week, friday workout Neck Curls: 4 sets of reps Kino Rep Training Reverse Neck Curls: 4 sets of reps Kino Rep Training Workout Notes The workout begins with neck curls. This is performed by lying on your back on a bench with your head off the bench. Hold a light plate on your forehead and perform neck curls.

Start light for reps. Next, you will perform reverse neck curls. This is performed by turning over on your stomach.. Perform reps on reverse curls. Rest minutes, increase the weight and perform reps of neck curls and reverse neck curls. Make sure to control the weight. When you can do the top end of the rep range 20 reps for your last set, then increase the weight the next week. Final comments This routine is simple and effective. Crazy enough, you will actually notice results in the first weeks of performing this routine. It really is that effective. Just a little extra direct neck work will make all the difference in the world. You will start to get more compliments on your physique. In fact, when your neck and traps are thick, you will look way more jacked and get way more attention and notice from your hard earned physique. Even more than someone that is actually bigger than you. Now, if you start to get your neck to a good level, you can train them once every two weeks.

This is a good plan for maintenance mode. But until then, you can train them once per week every friday. Movie Star Body Recomp The goal of the 12 week movie star program is to get you downright lean. Incredible definition, perfect proportion and chiseled abs and facial features. This is when you stand out like an absolute movie star. The 12 week program, will get you leaner, stronger and better looking! For the most part, the nutrition protocol we are using focuses on the perfect calorie deficit - calories below maintenance. This allows you to strip off fat perfectly, without the downsides. Drops in strength and muscle, negative affects on hormonal output, and disrupting metabolism function. This is exceptionally lean and this is when your physique stands out incredibly. This is your Ryan Reynolds in Blade Trinity or Zac Efron in Bay Watch or Brad Pitt in Fight Club. Now, the best way to measure your body fat is simply by pictures.

You decide how lean you want to get. You determine the physique you want to strive for. Everyone is going to look a little different at a given body fat. This comes down to different levels of muscle mass and different genetics and fat distribution patterns. One of our coaching clients, Oli, is lean as heck and probably a true 5. He makes Ryan Reynolds look fat. This is when my face gets really chiseled. Introducing the Recomposition strategy Now the recomposition strategy is incredibly effective! In fact, at a certain point, you may feel smaller and lose some strength. This is especially true for men that have a great deal of muscle and are close to their maximum muscular potential. The bigger and stronger you are, the harder it is to maintain that size getting to a super low body fat.

In this case, you may not notice any drops in strength or size for the first month. But eventually, you will hit a wall. As well, being in a deficit week after week, you may also notice hormonal output seems to drop. As well, your energy levels may take a nose dip, and you may begin to feel less energy and you may find your sex drive becomes reduced. You see, when you get very lean and you are in a calorie deficit, some very interesting things happen. Insulin sensitivity increases and nutrient partitioning improves. When you are burning more calories than you consume, all kinds of anabolic receptors get up-regulated. When calories increase, your body is essentially primed to direct excess calories into muscle tissue. There is also a very powerful anabolic response when you shift from being in a calorie deficit, to going into a calorie surplus.

Interestingly enough, many times actors shred down for movie roles and get hyper skinny. Well, they can pack back on muscle way faster than what should be expected. Christian Bale starved himself down to a sickly lbs for the Machinist. No one could believe how he was able to get back to lbs of muscle in just a few months, then pack on an extra 20 pounds for Batman. Similarly, Michael Fassbender starved himself for a movie role and gained lbs of lean mass back in just 2 weeks. Often, they will look a lot smaller. But after then finish the competition, they will fill out very quickly for the first week. There is a temporary window where you can gain a lot of lean mass pretty quickly.

Of course, if you continue to eat at a big surplus you will soon spillover and gain fat. To summarize, underfeeding heightens the anabolic response when you overfeed. Similarly, eating in a surplus, primes your body to drop fat quickly when you shift into a calorie deficit. This is also why people lose fat the fastest when they just start a diet. Their body and metabolism and hormones leptin are primed to lean up quickly once they shift into a deficit. Movie Star Body Recomposition With the recomposition protocol. We will be capitalizing on the anabolic effects of underfeeding and the fat burning benefits of overfeeding to allow you to reach your leanest, sharpest and most incredible condition. The strategy we will be implementing is downright simple.

You see, Saturday to Wednesday will remain exactly the same. You will be eating at a calorie deficit for five days in a row. The goal is to tighten up and get leaner over these five days. This is sufficient to produce just over half a pound of fat loss. This is simply inevitable, not matter how good your training is. You see, eating at a deficit is catabolic. But it becomes increasingly hard to gain muscle tissue in such a state and sometimes even, hold onto muscle tissue. Fortunately, being in a calorie deficit helps to create the perfect environment for an anabolic rebound once calories increase. So, after five days of being in a deficit, and shedding on a good chunk of fat, we will then shift into two days of strategic overfeeding. Now, eating at maintenance can be helpful. But to really capitalize on the anabolic rebound, we actually want to increase calories by over maintenance. This will allow you to fill up very nicely… As well, by doing a big surplus on Thursday, you are going to feel incredibly strong for the Friday workout.

And continuing the high calorie eating throughout Friday will help to maximize muscle growth from your workout. By doing the high calorie eating days back to back, you replenish yourself the day before your most important workout and continue the muscle building nutrition the day of the workout. I find these two days of overfeeding produces a very powerful anabolic response. The method is amazing at optimizing fat loss and leanness - with a greater emphasis on getting leaner. What the Recomp Accomplishes The recomposition strategy will enable you to systematically cut 1. So keep in mind, this strategy is not designed to allow you to drop lbs of body fat per month.

The beauty of this strategy is you can eliminate the downsides of cutting and getting super lean. You can capitalize on the anabolic rebound and produce solid strength and muscle gains. Oh and best of all it supports the Kino Warrior lifestyle. Thursday and Friday you will feel like a superhero. And the anabolic rebound will ripple into the rest of the weekend Saturday and Sunday. Now, I recommend increasing your calorie intake predominately from carbohydrates. Carbohydrates will have the most impact on more muscle growth and training performance. This is due to their contribution to muscle glycogen and increasing insulin to improve muscle storage. So on these days you should be getting at-least an extra g of carbs. And protein and fats can increase slightly due to a greater number of total calories.

The Best Way to Add the Calories Now my favorite approach is to simply go massive for dinner and a late night meal. Now if you go too high in calories, you will pretty much halt fat loss. As well, focus on predominately filling and satisfying and health foods. This will ensure best results. Essentially the day before and the day of Workout C. Maintenance is calculated as bodyweight x You can use your original maintenance calculation from your starting weight. Make sure to get sufficient protein. The Lean Bulk Strategy MOVIE STAR BODY BONUSES! The Movie Star Body Lean Bulk Protocol The goal of the movie star body lean bulk protocol is to maximize muscle growth without fat gain.

Done correctly, you should experience very impressive strength and muscle gains while staying lean. In fact, on a lean bulk protocol, your training will be amplified. You will make faster strength and muscle gains than you ever experienced before. You see, this program is designed to get you stronger and more muscular in a small calorie deficit. In fact, last year, I followed this lean bulk system and got to my biggest and strongest physique of my life. It was absolutely insane. At my best, I was doing lbs Incline Dumbbell Bench Presses for 6 reps. Then, after crushing my chest on incline press, I could still do lbs flat bench for 5 clean reps.

Oh and my shoulder presses got up to lbs dumbbells. Safe to say, I felt like an absolute superhero. Now, the lean bulk protocol is actually - very, very simple. Going higher than this number and fat gain will be inevitable. The number tends to be around additional calories per day… This is about a calorie surplus and can help to support half a pound of muscle gain. Or 2 lbs over the course of an entire month. The Maximum Rate of Muscle Gain for Natural Lifters The maximum rate of muscle growth for natural lifters tends to be around 2 pounds per month. Eating to gain lbs per month will result in a lot of fat gain.. This will diminish your physique and your strength to weight ratio. To build muscle while staying lean and to be able to fully enjoy your fuck me now physique, you want to keep the surplus calories dialled in.

Now, the exception to the 2 lbs of muscle per month are people that are drastically underweight. As well, people that are regaining muscle that was lost. Teenagers can break the 2 lbs rule. And finally drug enhanced lifters. But for the most part, gaining 2 lbs of muscle naturally per month is simply out of the cards. And this is for very good reason. Imagine gaining 2 lbs of muscle per month for 3 years straight. So remember, gaining 2 lbs of muscle per month for months is freaking fantastic!!! If you strive for more, expect to gain a bunch of fat and lose your aesthetics. Calculating the Lean Bulk Take your bodyweight in pounds and multiply it by Then add calories. This is your lean bulk protocol. So, lets say you are lbs.. Therefore you will be eating calories per day to maximize lean muscle growth!

You are going to feel incredibly strong at this level. I recommend 0. That said, most of the extra calories should come in the form of carbs. This of course is true when protein and fat intake is sufficient. You see, you can only gain strength and muscle so quickly. By overeating, you are simply increasing fat gain with no benefit to strength and muscle. This becomes a problem because after your bulk you look worse. So the person that did the lean bulk will be several steps ahead of you. Since when you have more fat, it gives you improved leverage. For example, when doing the inline press, the more fat you have, the less the range of motion becomes. As well, the lighter the weight is relative to your bodyweight.

The calorie surplus is a great starting point. The goal is to gain 2 lbs of lean mass per month. Now you should only calculate your weight gain after 7 days of your new diet plan. This is because you can gain lbs from shifting into higher calories. The goal is to gain about 2 lbs per month. You will want to cut calories by about …. If you are gaining lbs but by some stroke of god, you are just as lean as you usually are, well you genetic monster, keep going!! Now if after a month your weight is stuck, then you can bump calories up by Some people have very adaptive metabolisms and when they overeat, they tend to burn it off. So in this case, you can increase your calories by The idea is to take it slow and calibrated. This will produce the best results. Leaner, stronger and a better physique!!! That can simply be cut out in just 4 weeks. This is a common phenomena I see with people that used to struggle with their weight. They are scared to eat at maintenance, let alone a small surplus.

This can be done in 2 weeks. But again, this is after about 5 months of lean bulking. So not a bad trade off. Now some people will gain entirely muscle during a lean bulk. Others may gain a little bit of fat. This is especially the case for people that are very lean. The reason is the body fat set point. So realize, you might come up a little bit on the lean bulk, but it will come with a lot more muscle and size. The Movie Star Lean Bulk: Method Now if you want to take things to the next level. I recommend optimizing the lean bulk with five days of overfeeding and two days of underfeeding. Remember, overfeeding sets the stage for awesome fat loss once calories are reduced. Similarly, underfeeding sets the stage for an anabolic rebound, once calories are increased.

Interestingly enough, fasting in and of itself, works similarly. During the fast, there is a period of underfeeding fasting and a period of overfeeding eating phase. This helps your body optimize body composition and allow your body the ability to burn fat and gain muscle tissue. With proper training and nutrition, your body is going to gain muscle and lose fat. Now, for the give two method, we will be doing a calorie surplus per week. But we will partition the calories differently. Monday to Friday, you will be eating at a calorie surplus each day. This will create a calorie surplus. Saturday and Sunday, you will be eating at a calorie deficit, this will produce a calorie deficit. Altogether you will be in the perfect calorie surplus. Monday to Friday your body will be a muscle building machine.

Saturday and Sunday, your body will burn off any excess fat. Either the daily calorie daily surplus, or the five two method. If you want to keep things simple and effortless - go with the calorie surplus option. This may be a great protocol to do for the first months of lean bulk. If you want to get a little more streamlined and push things into high gear, do the five two method. This is most important. If you are heavier than this, insulin sensitivity is reduced and estrogen levels are higher. How Long Should You Lean Bulk For? I recommend doing a 12 week lean bulk minimum. This will work best for people that finished the 12 weeks of the movie star program while cutting and want to do it again, but in a lean bulk. In 12 weeks, you can add lbs of lean muscle.

With the extra water weight and glycogen storage from higher calories, this number can be closer to 8 lbs. So you want to lean bulk for minimum 3 months and up to months. Make sure to not get carried away on your lean bulk and overeat. This will result in fat gain and you will have to terminate the lean bulk early. And we can burn off fat easily ;. In fact, an extra calories is really not that much in the grand scheme of things. It could be extra servings of carbs lol. Two extra bowls of cereal. Therefore, I recommend exercising the same discipline and eating habits that you do during cutting, while lean bulking!!! This will make things far more effective. So, first off, I recommend containing to fast. Fasting has a tremendous array of benefits. Fasting will help to optimize a period each day for burning of fat. As well, it will optimize an anabolic period for promoting muscle growth eating phase. Fasting also is a great lifestyle hack and makes things much easier to follow and adhere too.

So, I recommend fasting daily, even on a recomp or lean bulk. As well, I recommend following a similar strategy where you eat structured meals per day and lighter meals. This is the same for my dessert, around calories at night. This is an incredible way to eat. This is known as the Self-Hypnosis drill. You're talking directly to your own subconscious, and it's one of the most powerful drills I've ever performed in my life. More powerful than visualization, affirmations, vision boards, reviewing goals etc, etc. This drill is the real deal. You see, the biggest issue people face in terms of smashing their fitness goals is behavioral change. It's hard to change our behaviors! Now, when we train and eat in the most effective and efficient way to reaching our goals, you know, the strategy I laid out in this coaching program will take care of almost everything.

Suddenly, leaning down and building a great body becomes almost effortless. That say, until you handle the psychological issues, you'll almost always revolt and sabotage yourself, usually on an unconscious level You might think you want to lean down and get to a chiseled state, but most peoples' self image does not support their goal. And until you rewire your self-construct, you will continue to give in, fall off and self sabotage. I thought it was a physiological thing. I thought it was my body unwilling to drop down to a low body fat. But I was wrong. It was psychological in nature. So when I got close, I started to give in and get more cravings. Once I started doing the following hypnosis exercise, this was no longer an issue! Before doing this, often times I would just want to continue eating. And unless I was very busy, it was hard to push through that. Even on a program that was near effortless to follow!

The Recording I will be attaching a recording of myself talking you through the drill. You can either listen to this, or if you prefer, you can record your own version with the script that I will paste below. For now, we'll walk through how to create your own recording Using your own recording might sound weird at first, but the bottom line is that your subconscious will be most open, receptive and trusting to your own voice. So take an hour out of your day, to record the script. You can use your iPhone or your computer. You can read one section at a time, pause the recording, take a minute to regroup, then continue on. All you have to do is plug it in at night and listen to it as you allow yourself to relax completely.

edu no longer supports Internet Explorer. To browse Academia. edu and the wider internet faster and more securely, please take a few seconds to upgrade your browser. My name is Greg O'Gallagher and in this manual I am going to teach you my methods to building a beautifully proportioned, strong and muscular physique. This program is going to be much different than any other strength or muscle building course you have ever read. The workouts, exercises, sets and reps are all geared towards bringing your body closer to what I call the "Kinobody" physique. This is categorized by a strong V--shaped torso, sculpted shoulders, prominent square pecs, rock hard arms, a taut waist with the "v--cut" women love and lean and fit looking legs. This is the exact physique that I have coined as the 'Kinobody'. The word 'kino' is used in the seduction community to describe physical touch between a guy and girl. This is one of the most important aspects of seduction to ensure you stay out of the dreadful Friend Zone.

In fact, "kino" is used to get the girl to think of you in more of a sexual way. By building a Kinobody physique, you will look great and radiate Sanava Bič. Courtenay Dunn-lewis. Jonathan Tanu. Karalis Xtreme A. Andrei Rojas Gajardo. Daniel Iordan. ali el mais. Log in with Facebook Log in with Google. Remember me on this computer. Enter the email address you signed up with and we'll email you a reset link. Need an account? Click here to sign up. Download Free PDF. Greek God Muscle Building Program. Ahmet Demircioğlu. Continue Reading Download Free PDF. Related Papers. THE TRUTH ABOUT SIX-PACK ABS. Download Free PDF View PDF. Journal of Strength and Conditioning Research The Effects of Resistance Training Prioritization in NCAA Division I Football Summer Training.

Bruce Lee the art of expressing the human body. Navy SEALFitness Guide. Muscular Development.. All copyrights are reserved. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

At first you might be surprised by the simplicity of the workouts. Those methods are great if all you care about is getting insane pumps and crazy muscle soreness. If you focus on gaining strength with the right movements you will gain the perfect amount of muscle for your physique. More importantly, it will be highly useful, dense and powerful muscle. Who Is This Program For? These guys all have a nice looking amount of muscle combined with minimal fat. This program is for determined men who want to be much stronger and more powerful than they look. This program is for men who want to be a godlike in strength and aesthetics.

I can. In fact, for the type of strength we are after you have to be very lean. We are after RELATIVE STRENGTH, which is strength relative to your bodyweight. This program is for men who like to enjoy life. In fact for most people reading this program they are going to need to spend less time in the gym and more time enjoying life. This program is for men with patience. Those that try to pack on muscle very quickly end up gaining a whole bunch of fat and ruin their physiques. This takes 6 months to a year to achieve. Working out is something that I want you to continue for life.

If you could build a jacked physique in two to three months then there would be a lot more muscular guys walking around. This is most definitely not the case. You see, most guys trying to build muscle tend to overeat as well as do lots of squats and deadlifts. This leads to excess fat gain and excess lowerbody mass. The difference is absolutely night and day. Working out a few times per week and taking care of yourself is a small price to pay for a physique that FEELS, LOOKS and PERFORMS AMAZING. The lbs guy is much more impressive, of course. This is because the lbs guy is much lighter, but has the same strength as the bigger guy. Relative Strength is the key to building the perfect physique.

Get as strong as possible relative to your bodyweight. This will ensure you have a good amount of muscle and very little body fat. When your strength to weight ratio increases you will have a good indicator that you gained muscle, lost fat or gained muscle and lost fat. Every workout should be constructed in such a way to maximize strength gains. This will build muscle more effectively in the long term. From my experience, people get way too caught up in hitting their muscles from different angles, feeling the burn, and using high fatigue methods such as drop sets and super sets. These methods have their place but should never replace heavy lifting. One thing remains true: to build muscle you need to lift heavier and heavier weights overtime. Want to build muscle? Build strength! Want a big chest? Work your way up to incline barbell bench press with lbs for 5 reps. Want a big back? That I can guarantee. What you WILL see is someone complaining about his flat chest whose workout routine consists of many different chest exercises all performed to failure with super sets and drop sets mixed in.

Instead they should focus on improving strength instead of causing fatigue. Muscle follows strength. Want to improve muscular endurance? Build Strength! Building strength is an effective way to improve muscular endurance. For example, who do you think can do more reps with lbs on the bench press a lbs bencher or a lbs bencher? Definitely the lbs bencher. Want to increase power? Who do you think can launch their body up over a wall with more power, a guy who can do pull ups with lbs attached or a guy who can only do pull ups with 20 lbs attached? Obviously the guy with lbs can. Build Relative Strength! Building strength relative to your bodyweight is the key to the ultimate physique that is lean, powerful and functional. The key to gaining relative strength is to focus on building as much strength as possible while keeping body fat to an absolute minimum. Training is designed to generate increases in strength and diet is designed to keep fat to a minimum and support muscle growth.

The combination of the two results in incredible relative strength. You have myofibrillar hypertrophy and sarcoplasmic hypertrophy. Training for myofibrillar hypertrophy builds hard, dense looking muscle that will be highly useful since it is accompanied by large increases in strength.

Do it again now. So remember, gaining 2 lbs of muscle per month for months is freaking fantastic!!! And as you go on drifting even deeper, I am going to count backward from 15 to 1. The key is to add the perfect amount of size to your neck and traps. The idea is to take it slow and calibrated. Feel your face all smooth and loose, completely easy and relaxed all over. That's fine.

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