As well, this type of muscle gain can be considered temporary. Think of this type of training as the cherry on top of your overall workout routine. It will give your muscles a more visually impressive look when stacked on a heavy lifting Reverse Pyramid Training routine. With Standard Pyramid Training the goal is to really fatigue your muscles and maximize volume. For that reason rest between sets should be short, seconds top. You should also be performing several sets, would be ideal. You want to be using the same weight for all sets with Standard Pyramid Training.

Your first set should be around 12 reps. As fatigue sets in on your subsequent sets, you will be performing less and less reps. For that reason, I recommend doing 12, 10, 8, 6 reps. To maximize total depletion and glycogen super-compensation you can add two more sets of 6 reps. I recommend taking about 5g of creatine monohydrate per day. On workout days take it after training. Your first set should be an all-out effort stopping one rep short of failure. Rest between sets will be very short, seconds. This will cause cumulative fatigue which is why the reps pyramid down on each set. The last 3 sets you will be performing 6 reps with the same weight. If you are unable to perform 6 reps on your last two sets then rest a little longer. You can customize this training to your current physique. For example, I do the high volume standard pyramid training on my shoulders, biceps, and triceps.

Chest and back I just do reverse pyramid training. This will allow you to build up your physique to the perfect proportions based on your genetics and current development. Your Kino Question For The Day: Have you ever tried combining Reverse Pyramid Training with Standard Pyramid Training? What did you learn from reading this post? Let me know in the comments below. Use the FREE Physique Tool now to discover how to build the body you really want Account Search BAG. The Superhero Bulking Program — Dual Pyramid Training. Share This Post:. Get My FREE Supplement Guide for a Hollywood Physique. Click Here Now. Take a second and look at the picture above… Then ask yourself which physique is more desirable for you. 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. You will reject it. The advantage of hypnosis exercises is that the first minutes is slipping you into a deep state. It turns off the conscious mind, and brings you into a more and more relaxed and receptive state. This is where powerful things happen. This is when affirmations and visualization exercises are truly powerful. Just by going through a quick visualization at the end, and imagining yourself as the person you really want to be Picturing yourself, lean, chiseled and confident. And then in the following days, your choices and behaviours will be aligned with that person you are now becoming. Simplertrading — Bruce Marshall — Bulletproof Butterflies 2.

Contact DMCA Policy HOW TO DOWNLOAD Requests Sample Page Specialoffer TERMS OF USE What is Speciaoffer. Home » Lifestyle Health, Fitness » Kinobody Superhero Bulking Program The Complete Stock Market Trading Program The Complete Stock Market Trading Program Yours FREE DOWNLOAD!!! CodeCourse — Easy Query Filters with Laravel Pipelines. Tradeguider — Tom Williams Final Mentorship. June 30, at pm. Kingofcourse Kingofcourse says:. July 23, at pm. Jako Katz says:. joao says:. July 1, at am. Jack says:. Joshua says:. July 2, at pm. Zach says:. Omar says:. July 4, at am. Ron says:. Reinhard says:. July 8, at am.

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For now, just understand that the Superhero Bulking Program uses various techniques and methods to get advanced lifters to make progress. Just trust me on this. It is a common misconception that using advanced programs leads to faster results. Beginners can adapt to new stress weight training is a stress for your body quickly. The more advanced you get, the longer it takes your body to build more muscle. Everyone knows that beginners adapt faster to training. Once you get to a certain level, you have no other choice. The Superhero Bulking Program is the perfect option for you in this case. Until you get to that point in your training career, stick to a routine like the Greek God Program instead. Luckily, Greg and the rest of the Kinobody team do a great job of dividing it up into useful parts.

It comes as a PDF and you can easily download it to your computer for your convenience. The main focus is on strength training. Superhero Bulking Program teaches you a couple of advanced training methods. These allow you to break through plateaus and take your physique to the next level. But your chance of successfully using the program would plummet. Click here to grab the Superhero Bulking Program. There is a ton of value lying in them. Of course, not every bonus will apply to you. Some of them are related to training; others not at all. You can have your cake and eat it too at least in some cases. Becoming an elite athlete requires huge amounts of sacrifice. Developing an amazing body does not.

You just need to do the right things most of the time. Combine that with a good training and nutrition protocol and you have a recipe for success. You might be tempted to skip these. No matter how advanced you are, you can always improve your form. Believe me, the chances of you improving this program are tiny. The chance of you ruining it by changing things are far bigger. Anything your doctor tells you to do or avoid is more important than what Greg, myself or anyone else tells you. A positive social circle is very important for your success and happiness in life. This is especially true when it comes to the gym.

Obviously, the first guy is far more likely to be in good shape. Whether you like it or not, your friends influence the way you behave. Instead, try to spend some more time with supportive people who share the same goal as you. Luckily, you can get most of the benefits by joining an online group too. I encourage you to keep an open mind. Click here to join the private Kinobody Group. The Superhero Bulking Program is simple and very efficient. Instead, you can lift weights for a couple of hours per week and enjoy the rest of your free time. Sure, there are many minimalist programs for beginners. But once you get to the advanced stage, most experts start throwing a bunch of more or less useless exercises at you. Personally, I prefer keeping my training sessions short and intense. Greg adds some advanced training principles into this routine compared to his Greek God Program. These techniques allow advanced lifters to continue making slow, steady progress. The only thing unique about the Superhero Bulking Program is how effective it is for gaining muscle!

To summarize, this program is the best minimalist strength training program for advanced lifters. If you value your free time outside the gym, this program is perfect for you. The principles in the PDF guide are powerful. You still need to train hard and pour all your effort into your training sessions. If you want to take your body to the next level and develop your superhero physique, click on the button below. Notify me of follow-up comments by email. Notify me of new posts by email. Your Privacy is protected. September 23, in Kinobody Program Reviews.

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do not subtract this from your calorie intake, just a fun note. In fact, the skinny neck had a negative effect on his physique and even his facial attractiveness. This will utilize exercise rotation to allow you to keep building strength and muscle. Shop All. For most men this number will be around We also use third-party cookies that help us analyze and understand how you use this website. But for a four week period of time, this is an incredible strategy to milk out as much muscle as possible and get you into shrink wrapped shape!

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