Ryan Gosling Workout
Ryan Gosling certainly did an exceptional job muscling up for his role in the upcoming movie, Crazy Stupid Love. This is probably the most muscular Ryan has ever been in his life. You see Ryan Gosling is naturally pretty skinny and that is evident in most of his early movies. In fact when Ryan Gosling was getting ready for the movie The Notebook he pretty much just ate a lot of food and worked out a bit. For most people if they were to follow that regiment they would end up looking pretty soft.
Here is what Ryan Gosling looks like naturally (remember the titans)
As you can see Ryan Gosling used to be very skinny and probably had the metabolism of a race car. Many teenagers curse having a fast metabolism (also known as hardgainers) because they find it difficult to gain weight. If only they knew that the perfect physique was one that was lean and muscular. Not that of an Offensive Lineman or an offseason bodybuilder.
How Ryan Gosling went from Skinny to Buff
Ryan Gosling added solid muscle to the right areas. He packed on muscle to his chest perfectly especially his upper chest. This is what creates the line running from the bottom of his chest up to his collar bone. In addition his shoulders and arms look well built and proportionate.
As well his legs look defined and not too big. A lot of guys looking to build muscle follow bodybuilding routines that emphasize large amount of volume towards the legs. They are told that the testosterone release from training legs will help add overall mass. What ends up happening is they add way too much size to their legs and it takes away from their upper-body. My guess is that Ryan Gosling stuck mostly to High Intensity Interval Training to tone his legs up and burn fat.
Putting it Together
1. Emphasize upper chest – Incline Dumbbell/Barbell Bench Press, Incline Flyes, Barbell Floor Press plus flat presses/flyes and dips to complete the chest
2. Stick to intense intervals for the legs – Sprints, Hill Sprints and 30 second to 1 minute intervals
3. Stick to Pull ups and rows to create the V taper
4. Build up the shoulders with a lot of volume and variety – seated dumbbell presses, lateral raises, front raises and rear delts
How many sets and reps did Ryan Perform Gosling Perform?
For muscle building the best rep range is the 5-12 rep range. The lower end of the spectrum will help you build dense muscle. The higher end of the spectrum will add quick muscle size gains via sarcoplasmic hypertrophy. The key is to keep the total volume per exercise around 30 reps. So if you perform 5 reps then you must do 6 sets. If you are performing 8 reps then you must perform 4 sets.
Workout to build a body like Ryan Gosling
Day 1 and Day 4- Chest, Back & Abs
Incline Bench Press: 4 x 8 reps
Pull ups: 4 x 8 reps
Weighted Wide Grip Dips: 3 x 10
Cable Rows: 3 x 10
Hanging Leg Raises: 3 x max reps
Plank: 5 minutes total (as many sets as it takes)
Day 2 and Day 5 – Shoulders, Arms and Intervals
Seated DB Shoulder Press: 4 x 8 reps
Lateral Raises: 3 x 10 reps
Bent Over Rear Delts: 3 x 10 reps
Standing Dumbbell Curls: 4 x 8 reps
Skull Crushers: 4 x 8 reps
HIIT – 30 second sprint on treadmill or bike / rest 90s seconds and repeat for a total of 16 minutes
Optional – 10-20 minutes of steady state cardio (if you need additional fat loss)
Days 3, 6 & 7 = rest days
Ryan Gosling Height, Weight and Body Fat Percentage?
Ryan Gosling is 6’1 and around 180 lbs in Crazy Stupid Love. His body fat percentage is probably around 10-12% which is considered cut. He is still holding a little bit of fat around his lower stomach. This fat is covering up his last two abs. I personally think he would look even better if he cut 5 lbs of fat. This would take him from the ‘cut’ category into the ‘defined’ category. An example of someone who is in the defined category is Christian Bale in the movie American Psycho. After the ‘defined’ category comes the ‘ripped’ category. Very few people reach this state and one example of someone who is in this category is Ryan Reynolds.
Ryan Gosling GQ Look
Ryan Gosling successfully added muscle while still having the crisp GQ look. This is what guys should strive for at the gym. Not to look like a big puffy pumped up bodybuilder. The sleak GQ look is really what girls find most desirable. My friend Rusty Moore has the top muscle building program for building the lean and muscular physique that still has the GQ type look.
—-> Visual Impact Muscle Building (below is a video I made after completing all visual impact phases)
Check out more style and fashion tips inspired by Ryan Gosling from the movie Crazy, Stupid, Love on Kinowear.com
Additional Resources
Christian Bale American Psycho Workout and Diet
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Greg you say that if you want to look cut you should stay in the 5-8 rep range will the 8 reps give you the same results as the 5reps? And if you eat more Calories on lift days how much more shoul you have?
Biggest key for looking lean/cut is going to be achieving a low body fat through diet. Lifting in the 5-8 rep range is more effective for building/maintaining muscle. Therefore diet + lower rep range strength training is the key for looking optimal. If you’re goal is fat loss then I would eat 200-400 more calories on lifting days while still being in a deficit. Get these extra cals mostly from carbs.
Hey man,
This is a very solid an effective looking workout. I am going to try it for the following 3-4 months and see what results I get. My partner is a human scientist and she has a huge range of knowledge on correct nutrition, etc. I really love that you focus on the importance of diet in your comments, and aren’t all about eat what you want, push the protein powder, etc. thank you for having a legitimate workout, both from the training and nutrition sides, I really respect that.
Cheers from New Zealand.
Thanks man! I’ve learned through research and experience how important diet is for body composition. When the diet is geared in properly then results are very predictable and consistent and you can get away with fewer workouts.
Hey I am interested in trying out this routine. I was just wondering if you are increasing weight during each set or keeping the weight the same? Also I am used to doing split training and doing about four exercises per muscle group, and I was just wondering about doing one or two exercises. For example how is it still effective for your biceps to only do standing curls and no hammer curls or other exercises. Thanks for the help.
Use the same weight for all work sets with this routine. Four exercises per muscle group is overkill. 1-2 movements is perfect. Strength gains will be better and muscle gains consistent.
Hey man, I would love to settle a good diet routine as good as Ryan’s. I’m 5’8 and weight probably 154 or 160 should I increase my weight to 180 or less. Thank you!
If you want to gain muscle then here is what I recommend.
Set calories around 16x body weight in pounds. Protein at 1 gram per pound of goal body weight. Set fats to 25% and make up the rest of your calories with carbs. The goal should be to gain 0.5 lbs per week. If you’re gaining to quickly than cut calories back by 10%.
Hi Greg, I am at 15.7% body fat now and im building muscle quite quickly. My diet is good but my problem is i am trying to bulk as well as cut. I wont to loose this fat covering my abs but at the same time i want to pack muscle on to my arms, shoulders chest and back.
Whats the best diet to use for this, if any? or should i just keep cutting until i am at around 10% then start to bulk?
Stats: 18years, 6ft, 11st12, 15.7% body fat, 79%body muscle.
Thanks!
You’re going to have way better results focusing on one goal at a time. I suggest get lean first – diet down to 10-12% body fat. After that you can focus on slowly gaining weight/muscle (2 lbs per month max).
Hey Greg. I have 9.6% body fat but this stubborn belly fat is killing me. what should i do? i have ‘OKAY ‘ Upper body and lower body but not the abs. its making very desperate. any advice?
You will probably need to reach a lower weight for your abs to really show. Try shedding 4-6 more lbs and then seeing where your abs are at.
So you saying that i can still reach 4-5% of body fat? and what kind of diet i can do with that. it sounds like i’ll have to do meticulous eating already.?well i can see the 4 upper abs just the last two i cant see.
4-5% is shredded. There is really no reason why you’d want to get any leaner than 6-7%.
Hey Greg, just wondering for the exercises requiring the use of a dumbbell (i.e dumbbell curls), how heavy should the dumbbell be? And should I increase the weight of the dumbbell as I get stronger? Really appreciate it. Thanks
Use a weight that challenges you but allows you to use proper form. Increase the weight as you get stronger.
Hey Greg, I’m 5’8, 170lbs and wondered what kind of diet would go best with this workout? How many calories daily etc. I want to roughly get to 150lbs to achieve this look!
Thanks
I would aim for around 1500-1800 calories per day. Get at-least 150 grams of protein.
Hi Greg, so far so good! Taken a while (injuries) but currently at 160lbs. Question regarding protein, is it 150g per day or should I be taking in more protein on the days I work out? I currently aim for 1500 calories every day with 150g protein. I’ve recently started Eat Stop Eat and found that to help alot with the dieting!
Thanks
Yah 150g of protein is enough for you. 1500 calories is very low btw. If that starts to become unbearable I would bump it up to 1800.
Hey greg, I love this workout man and id love to make it into a PDF to make it easir to understand. so id like to get your heads up and some help on how to break it down into stages. diet-wise and training wise.
Sorry man but I’m not available at your beckon call.
That made me laugh so hard I almost chocked on breakfast. Awesome reply!!
This is really Good. This is the body that I want to achieve and I used to be lean but since turning 30 packed on the stomach and have gotten soft. i am dedicatingthe next three if neede more to do some serious work to get my body back on track. Any advice would be greatly appreciated.
Lifestyle change buddy! Find a routine that you can stick to for life. At first it will be tough but soon you will fall in love with the results and progress. Screw the short term! Your habits need to be changed to maintain a lean and fit body.
Btw I am about 178, 5’11″ additionally how does sleep factor into this equation.
Sleep when you’re dead! Kidding. Sleep helps with recovery. In addition sleep deprivation may cause cravings. Aim for at-least 7 hours of sleep per night. Then again Arnold only slept 6 hours per night during his bodybuilding and acting career.
Hey Greg, I really like this workout, but I’m not quite sure it’s for me. I’m 6’0′, 140 lbs., and between 5% and 7% body fat. I’m just wondering if this workout is optimal for those conditions, and if you’d have any suggestions.
Why do you feel this workout isn’t ideal for you?
At 140 lbs and 6′ you are very slim. Your number one priority should be adding muscle mass. Bulking up to 165-175 lbs in the next 2 years. To accomplish this an emphasis on strength training is critical with progression in weight lifted for 5-10 reps.
Hey man, really like your article, My question is.. i see the only leg work out is what the HIIT cardio will do, I am 6 foot 2 and 172 pounds, im working on adding weight in moderation because im not too far behind the goal, but I have “chicken legs” my calves are 14″ and my arms fully flexed at 13 1/2″.. should I incorperate any leg exericises?
You don’t have chicken legs. Calves should be the same size as your arms. My arms are almost an inch bigger than my calves. You can add bulgarian split squats and calf raises into the routine for 3 sets each.
Awesome thank you, Calf raises were just what I was thinking, I just feel they are because I need to add overall mass, thanks for the quick response
what was your diet like throughout the 6 month visual impact program? thx
It was pretty strict. 2 small meals (protein shake, fruit, almonds) and a big dinner.
I have some body fat still to lose (1-5%) will this help me lose some fat (plus diet of course) as well as start to build up muscle. Also what rest time do you recommend in between each set and so you adjust the weight or use the same weight for all reps. Thank you.
Yes this program will help you lean down assuming you follow a diet. Rest 2-3 minutes between compound exercises and 1-2 minutes between isolation exercises. You can use the same weight for all reps. If you can’t stay within the rep range then you may need to lower the weight on the following sets.
Compound – incline bench press. Pull up. seated db shoulder press. Wide grip dips.
Isolated – cable rows. Lateral raises. Bent over rear delts. Db curls. Skull crushers.
Is this how you would label them?
Yes, exactly. Although cable rows are technically a compound movement I would only rest 1-2 minutes on them.
So Im wondering how long did it take you to get like that? Do you have prior pics? Can you provide some work out ideas for abs? Mon wed Fri etc? I get bored of crunches and sit ups
Hi Greg,
Would this work for previous lifter getting back into shape? I am very thin right now. Or you would recommend another workout?
Yes this would work.
Hi Greg,
Great workout. How long would you recommend for breaks between sets and also between excercises?
2-3 mintutes for compound exercises and 1-2 minutes for isolation exercises.
hey :) i really want to increase my chest size and definition. is the bench press in the workout enough to do this or should i add more chest exercises to the workout? :)
Most of your chest growth will come from getting stronger at bench. Before even thinking about doing advanced chest routines you should be able to bench press 1.25x your bodyweight for at-least 5 reps. So yes, this workout is great for your chest. It will grow.
Thankyou mate :)
Hey Greg,
I might try this workout, you look great btw, nice work. I am 32 years old, 5 ’7″ 168lbs. I have been training pretty steady for almost a year, 4 days a week, weekends rest.. noticeable gains on chest, arms, shoulders etc.. starting to get the “Hey Tony you working out? You look awesome” comments…and yes guys, it is very worth it. Anyway Greg problem is the belly is starting to stick out more then my chest. I just cant get ride of it and it’s really bothering me.. body fat is around 17%.
Any suggestions?..I’m still building muscle (increasing weight after each rep)..should I just focus on leaning out? What to do? What ….to…do?
Thanks.
Hey Tony,
People tend to overemphasize eating to build muscle which inevitably leads to fat gain. I don’t recommend this approach. At 17% you probably want to drop 8-10 lbs. You’re going to have to adjust your diet, drop your calories down to 1600-1800. This will take about 1-2 months to drop the fat. Keep lifting weights to maintain strength and muscle.
Thanks Greg,
Am I still adding weight for each rep as I go? Also what body fat percentage am I aiming for? Want to get the “Defined” or “Ripped” look.
TT
Stick with the same weight for all work sets. Or if you go really heavy on your first work set then you may need to drop down on subsequent sets. Defined or ripped you’re looking at 6-10% body fat.
Hello, Greg.
If I do weighted pullups for this workout instead of ordinary ones, do I have to change number of sets and reps, or is it better to leave them as is?
Leave them as is.
Hi Greg!
I am a quite tall and skinny person (1.79m 69.8kg) and I’m wondering is there any special diet plan I should follow with my weight so I see results with this workout plan or can I just carry on with my standard 4-5 meals and 2 shakes a day (I intake a lot of carbs, shakes are 50% carbs, and I eat a lot of rice and bread).
You can eat a number of different ways. If you goal is muscle gain you should be in a surplus. 16-18 calories per pound of bodyweight is a good starting point. Protein at 1 gram per pound of goal bodyweight. Plenty of carbs and moderate intake of fat. As for meal frequency anything from 2-6 meals can work. Follow your preference.
Hi love the workouts listed and I feel as though I will see results when I do then, but I was just wondering, seeing as im relatively new to working out and stuff, what is the resting period between sets and workouts? thanks for reading and hope to hear back soon!
For compound exercises you can rest 2-3 minutes and for isolation exercises you can rest 1-2 minutes. If your performance drops off considerably then you’re not resting long enough.
Thanks very much for the quick reply and ill keep it in mind
hey greg,
awesome website and results. im going to try this workout but i wanted to know if age is a factor. i’m 32, 5’10″ 157lbs 15% body fat. should i do anything different in terms of workouts/eating?
thanks!
This workout program would suit you perfectly. I have many individuals following my routines from teenagers to 40 or 50 year olds. All of whom are experiencing great success.
I purchased the muscle building ebook. If I want to add 5 lbs of muscle, should I follow this workout or the muscle density workout in the ebook. Thanks!
Go with the program in the ebook. It will work much more effectively, especially because you’ll be progressing in weight much faster.
Thanks a lot for the info man. So if I want to bulk to add 5-10 lbs, should i follow the fasting diet in the book (skipping breakfast)?
Yes, you’ll likely experience purer muscle gains and better muscle growth without fat gain by condensing your calorie intake into an 8 hour window.
Hey Greg I’m 6ft and weigh 145lbs and want to get more of a body much like Ryan Gosling, what would you personally recommend as my metabolism is sky high and im finding it very hard to put on any thing
Focus on strength training and getting stronger in the gym. With very skinny guys this helps to increase appetite and will lead to muscle growth. Keep in mind that a rate of 2 lbs per month is the maximum amount of muscle you can gain under very good conditions. Anything more than that is excessive. If you are trying to gain 1-2 lbs per week then it will be mostly fat.
Sup Greg. I am 6’0 and 167 lbs. I like the size of Mr. Gosling and was wondering if I should keep trying to bulk then cut or go ahead and start this program and try to cut some of the weight and get more cut.
Thanks.
Really depends on how lean you are. In the morning, take a measuring tape around your bellybutton and measure your waist. If you’re 32″ then that’s great and you can begin lean bulking. If you’re over 33″ then cut until you’re at 32″.
Ideally you’d want to be around 175-180 lbs with a 32″ waist for the Gosling look.
Ok thanks.
Awesome plan Greg! This is exactly what I was looking for. I’m 42 and 6’1 1/2, and currently weight about 193. My plan is to burn the fat off first before I start this plan.
Any suggestions as to what weight I should drop down to before I start with the strength workouts? Right now I am basically just doing cardio and light weight toning with weights. I was thinking of getting down into the mid 170′s… does this sound right? I’m keeping my cals around 1300-1400 right now.
Thanks!
I’d aim to diet down until you get your waist to 33 or 33.5″. Measure your waist in the morning, relaxed, around bellybutton level. 5 lbs of fat loss usually equates to one inch off the waist.
Hi Greg,
This plan looks brilliant! My only concern is that Mr Gosling is around 6 foot 1
I’m only 5’7 myself with a small build and a 28-30 inch waist and I’m hovering around 12-13% body fat. Would I have to adapt any of the programme taking my smaller build into account?
Thanks in advance!
Nothing needs to be changed because you are shorter. You can still go for the same physique as gosling but naturally your measurements will be smaller to match your height. As long as you keep your waist at 30″ or less you will develop a very nice and proportionate physique.
Hey man,
Just a quick question. For the “gq look” as you mentioned is it better to have low rep high weight or high rep low weight? Which will give me that more desired lean look?
In addition to watching my diet and doing cardio.
For the most part you are going to want to lift heavy weights in the 5-8 rep range. This will do a better job at building dense muscle and increasing strength. Higher reps with lighter weight won’t be as effective and will lead to mostly fluid based muscle growth from increased sarcoplasm.
thanks man, much appreciated.
Greg, been following your blog for a long time! Great job my man. I just recently started this workout, and i got to tell you it is great. I am 5’7 and about 32-33 waist and around 158 lbs. I am very active and play alot of hockey. Im looking to tone up and get my abs back to where they were 3 years ago. I have a feeling this workout will do it. Any advice you can give me about calorie intake during a day?
Thanks!
Nick
You’re looking at dropping 10-15 lbs of fat to get a slim 30″ waist with chiseled abs. Take your time and aim for 1 lbs of fat loss per week. You’re going to want to set about a 20-25% calorie deficit. Maintenance for you is probably around 2200-2300 cals per day. Assuming 1 hour of activity per day. Calories should be set to about 1800. Protein at 140-150g, carbs at 160-170 and fats at 60g. From there you can adjust calories and carbs to ensure your losing 1 lbs per week.
Are you doing these in a circuit, or are you completing the sets of each exercise and then moving to the next exercise?
1-2 minutes between sets?
Complete the sets of each exercise before moving on to the next one. Rest 2-3 minutes between sets for compound movements and 1-2 minutes between sets for isolation movements.
Thanks!
Sorry I saw your answer for my question a few times on another other people’s posts.
Great blog
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Hey Greg,
Awesome stuff here. I’m about 6’4″ 195lbs and somewhere around 16-18% bodyfat. I’m not sure if I should focus on gaining muscle, or cutting down on my fat first. What do you think an appropriate goal for me? And how does that work with my diet?
Get lean first. Take things down to 10-12% body fat before thinking about gaining muscle. Calories are going to have to come down. Check out my beach ripped article – http://www.kinobody.com/2552/beach-ripped/
Hey,
Great job explaing things. I started following the visual muscle impact and after one month of phase one I saw that I lost alot of size but was cut. I was 6’1 and 185 pounds but i looked way to skinny. So I stopped this workout and started with my old routine. Do you think if i continued through phase 2 and 3 that I would have gotten a bit bigger?
Yes but you should also make sure to consume the right amount of calories. If you’re dieting you don’t want to go too low or you can lose muscle. On a diet, 1-1.5 lbs of fat per week is the maximum rate I would lose off. This is especially true for those of us that are 15% body fat or less.
Hey Greg, I’m 6’1 205 lbs and was wondering what should my ideal weight be before I start the gosling workout.
You can start the gosling workout now. At 6’1 you probably want to be around 180-185 lbs max. So i’d recommend watching the food intake and aiming on losing about 1 lbs per week.
Thanks. In this workout there is no variation from 8 reps down to 5 to get that dense look. Why is that?
It’s aimed more for maximizing muscle growth. If you want to go for more muscle density then you can lift in the 4-7 rep range.
but by friend i have heard that frequency over volume meaning u should train each muscle twice a week
Read over the workout again. You are going to be doing each workout 2x per week. Therefore you are hitting each muscle group twice per week.
I am nearly 6 feet and I weigh around 150 lbs. I have been going to the gym rather aimlessly with a friend for the last year and a bit. However, since the start of this year I have been working quite hard, lifting weights, pushing myself and being progressing through different weight categories but I still feel I am not attaining optimum results as I am not even to able bench my body weight for 1 RM which is considered the standard benchmark for an average gym going adult. I am not seeing any visible difference in muscle volume or definition. I have a pretty heavy diet consisting of 5 meals a day of which two are just protein shakes and one additional snack of fruits and cereal bars. I have a tree day split routine of Day 1: chest and back, Day 2: legs and core and Day 3: arms and shoulders. I am not sure what I am doing wrong? Is there anything I can do to see more visible gains and also improve the intensity of my workouts?
Try lifting less frequently – 3-4 days per week max.
Reduce your training volume – 5 exercises per session and 3 sets
Aim for improvement – every workout hit a PR. More weight or more reps.
1-dude u look great may i know ur stats ? weight height body fat %?
2-any ideas on a good 5 days routine
stats:176 lbs 5.7 foot 18% body fat 18 years old
and yeah almost forgot how big are ur arms in inches ?
I prefer 3 workouts per week max. Better strength and muscle gains compared to high frequency lifting.
Here about 172 lbs, 5’10, 7% body fat. Waist was 31″ and chest 42″ and arms 15.5″
Hey Greg,
Can’t thank you enough for this workout routine. I’ve been on it a month and I’m already seeing the difference. Like Ryan, I’ve been a hardgainer all my life – fast metabolism and naturally super skinny. I’m 5’7″, 125lbs, 29-30 inch waist – and that’s after lifting 4x/week for a month. I try to aim for the 6-12 rep range for a total of 30 reps.
There’s no doubt I’m getting that cut, sleek look. In fact, after having tried several different lifting/workout routines, including P90x, this is the only one that’s actually giving me the look I want. It’s remarkable, really. First time in my life I’m actually starting to resemble the body I’ve always wanted. THANK YOU.
So my question to you: I’d love to put on more bulk since I’m naturally so skinny. But I want to keep/stay cut. Im already drinking whey protein after every workout – and my eating habits have gotten A LOT better (more nutrition, less junk). Any other suggestions? Or should I just keep going?
Thanks for everything,
Mo
Hey Mo! Great to hear about your results. Seriously, way to go dude. If you’re continuing to make gains then I wouldn’t change anything. Building muscle naturally is a very slow process, 0.5 lbs per month is actually very good. If you reach a plateau and you stop gaining weight then you will need to track your food intake to ensure you are consuming enough calories to keep growing.
Thanks so much for the encouragement, Greg! And yeah, I think you’re right – since it’s working, I won’t change anything yet. I can see myself craving more calories down the line, but I’ll deal with that when it happens. Otherwise: status-quo.
Again, thanks for such a terrific resource and site – truly mind-boggling how this is changing my body shape. I actually look forward to working out now, knowing it’s making a difference.
Awesome dude! And if you ever want to share your transformation, you’re more than welcome to email me transformation pics and stats to gregoryogallagher@gmail.com
Absolutely -stats I’ve got, though sadly, I don’t have a shirt-less before. Gimme another month or two. I feel like a 3 mo. mark might be a decent time to take a pic.
Btw, I’m assuming we should tack those leg exercises onto the 4 day plan?
Okay cool, sounds good! Yes you should incorporate them into the 4 day plan.
What about leg exercises? Should we include that in the workout plan that you gave?
It depends, if your legs are on the slimmer side then you can add some leg exercises. Squats or bulgarian split squats, leg curls and calf raises should do the job.
Hi Greg, how are you doing?
I am 74′(1.9m) with 75kg. I am very slim, in fact, in the end of last year I reached 65kg. Do you think I can use this workout to build muscles? Higher numbers of repetitions is better than lowers in my case? Training Biceps and Triceps together will be better than separating them?
Excellent material all over the website!
Greetings from Brazil.
Yes you can definitely build muscle with this workout! I’d recommend 6-10 reps for most exercises to build muscle. On lateral raises and rear delts you can go 10-12. Yeah there’s no reason that you need to separate triceps and biceps.
Hi, Greg.
I am about 5’10″, 155-160 pounds. My body fat is around 11 percent and I look somewhat muscular. I’m looking to increase my weight by building more muscle and improving definition. I was wondering if the workout in this article would be a great help to me. I’m also not a nutritionist, by any stretch of the imagination. I don’t fully understand how calories work. Do you know of any diets that were made for my goals, and in addition to dieting, what foods should I stay away from?
Thank you.
Yes this would be a good workout for you to do! You don’t need to be completely obsessive about your diet to start making progress. I you start this routine and focus on eating protein with each meal, cleaning up your diet a little bit then you should be able to start making really good progress.
Great. I will get started on this routine as soon as possible. I have a couple more questions, if you don’t mind. Should I focus on one workout before I move on to the next one? For example, on days 1 and 4, should I do ALL 4 sets of 8 reps for the incline bench press and then move on to the pull ups? Or just do one set, then continue with the routine and come back to it later? Also, how much rest time in between each set is recommended?
Thank you.
Do all sets of one exercise before moving onto the next exercise. I like to take full recovery between sets so that performance doesn’t decline. This might be 1.5-2 minutes for some or 3 minutes for other people.
Thanks, Greg. I’ve tried to include lateral raises in arm exercises, but it seems like every time I work them out, I get a severe pain, I think beneath the deltoid muscle. To the point where I can’t even lift my arm over my head. Is this a common occurrence? Can I make an adjustment that could fix this problem? Or should I see a doctor?
If you ever feel pain like this then you should immediately stop the exercise. Something is amiss. It’s possible that this exercise just doesn’t work well for you.
Okay. Should I just ignore my deltoids and use the other types of exercises, you think?
Yes. At-least for now as your shoulder is recovering. Don’t do any exercises that aggravate it.
You’ve been a tremendous help, Greg. Thank you. I hope you don’t mind me coming back again from time to time with more questions.
No problem Rob! I’m here to help.
Hey I’m 5 ’10 and 165 lbs, my waist is at 32 and I’m at 13% should i clean bulk with this workout? I want to hit 175-180 with 9-10%….
It’s going to be very challenging to pack on 10-15 lbs while dropping 6-8 lbs of fat. I would recommend leaning down to around 10-11% body fat and 160 lbs then focus on building muscle.
Hey! Thank you for sharing this, I am willing to try the routine out but I have some questions. I weight about 97 kgs right now and I am quite fat with a big belly and man boobs, should I lose weight first then do the work out? and do I have to cut down on my rice intake? I’m asian so my staple food is rice so yeah haha, what should be a good diet for somebody like me? Thank you :)
Hey Ismall!
You can do this workout routine while dieting! That will be the most effective. It’s important to do strength training while dieting as it will ensure you maintain/build muscle and strength as you drop fat. I recommend doing the beach workout diet -> http://www.kinobody.com/2552/beach-ripped/
Hey Greg!
Good stuff on the website man, really good. Very encouraging.
Quick details: I’m 25 years old. Last summer, I weighed 210 lbs at 6’0. Now, I’ve cut my weight down to 175-180 lbs and am at about 17% body fat. I have done very minimal weight training and focused alot more on cardio this past year, but now I’m looking to lose the body fat around my midsection and hopefully build a bigger upper body while looking lean. Is this a good workout for me to start? And the diet you are prescribing, would it be a good idea for me to follow as well?
Thanks for your time!
Yes and yes! Definitely strength training will be very important if you want to have a lean AND muscular body.
Hey, currently 80.5KG, but much fat. Going to adopt this workout for a month. What diet would you recommend to maintain weight but turn the fat to muscle? Thanks.
Also, I train boxing/ MMA/ wrestling four times a week, and need to retain a this size and strength for MMA
You can maintain your strength and muscle while losing fat. Your weight will have to come down though.
Well first of all you can’t turn fat into muscle. You can burn fat and build muscle, doing both at the same time is very tricky. Only advisable when you’re 10-12% body fat.
So i’d recommend dieting down first, get to the point where you can see your abs when you flex. Do the beach ripped diet – http://www.kinobody.com/2552/beach-ripped/
Hello and thanks for the workout!
I’ve been going to the gym for a little more than 2 years now, since I was 16.
During the 2 years I’ve managed to loose some fat (my fat % is about 17-19) and I’ve also added some some muscle.
I’m 5´9 and I weigh about 150 pounds.
I know it’s very individual, but do you have any idea on have fast I can start seeing results with this routine?
Many thanks!
It really depends! If you are following a good diet, eating 20% below maintenance and getting in sufficient protein (0.82g per pound of bodyweight) then you should be able to drop 2% bf each month and increase muscle and tone.
Hey Greg,
I started doing the workout above and Im having trouble doing 4 sets 8 reps with the same weight. Once I complete the first 3 sets with the same weight, my fourth set I can only do about 5-6. Should I drop weight?
After hitting several sets with hard effort your performance will start to decline. You can drop the weight by about 5-10% on the last 1-2 sets.
Hey Greg,
last year i weight like 242 pounds and i lost 64 pounds in 5 month but i did it wrong actually i lost also my muscles cous i overtrained and Ate less i actually burned muscle and still have fat on my body
i am 6 feet tall my weight is now 178 pounds
body fat 20 % and i want to have a lean body i want my bodyfat to be like 10 to 12 % lean muscular what kinda program could you give me advice and how much calories may i eat to complish it and how long does it take :) Many thanks
You can follow this workout routine, calories should be set to 12-13 calories per pound on workout days and 10-11 calories per pound on rest days. Aim for 180g of protein per day.