This is an article I wrote for Jay’s Blog, Kinowear
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Kinobody Fitness Systems
Transform Your Physique & Live the Life of Your Dreams
This is an article I wrote for Jay’s Blog, Kinowear
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Your thoughts on this compared to visual impact. Visual impact has a lot more volume than this. I would think is program is far more reasonable.
@johnson
Try this workout out. This should be enough volume to reach your ideal muscular size. If you reach a plateau you can add 1-2 sets to each exercise.
Hey
I’ve been following the Leangains diet. I think it’s awesome. Gained strength and lost fat. I’ve also followed the advice on training. 3 days a week with the main compounds, deadlifts, squats, bench press, dips and chins. However, I am more interested in the hollywood look. Would this workout be ideal in conjunction with leangains? Or would having 4 calorie maintenance/surplus for workout days and only 3 deficit days prevent fat loss which 3 training days and 4 deficit days achieves?
Cheers.
@Lloyd
As long as you keep a modest surplus and get your biggest meal in following the workout you will be fine.
Hello Greg:
In previous post you recommended for strength training to use 10% less weight in each set and stop 2-3 rep short to failure. Would you recommend pyramid down the weight for fatigue type training?
Thanks man
Great article
@JH
For this workout you are going to stick with the same weight throughout the work sets. Reverse Pyramid training is useful but doesn’t need to be used with every workout routine. I prefer to save reverse pyramid training for strength training routines to maintain muscle on a diet. This program is geared toward building muscle.
This workout scheme is quite a bit different than that suggested by you in http://www.kinobody.com/906/workout-for-muscle-mass/
In that workout you both strength strained and fatigued a body type at the same time. Here you separate. Which is better? :)
And your site is awesome btw man!
@Danny
There is more then one way to skin a cat ;)
Both options work quite well and will get the job done. In this routine you are only lifting 4x per week so there isn’t enough time to hit the muscles with both types of training.
Cool, I don’t know which to pick haha
I need a solid extra 10lbs of muscle, I have exams coming up so maybe the four day a week would be the best option. I’m guessing it’s pretty darn effective anyhow. How much cardio to throw in with it?, i’d like to keep as lean as possible :)
Thanks man I appreciate the answer, great info.
I saw that you said to use the same weight through the whole workout sets. Does this apply to just the fatigue stage or the heavy stage as well? And thanks for this workout I’m starting it Monday!
@Brian
This applies to both fatigue and heavy exercises. Of course if you fail to hit the recommended rep range then adjust the weight.
Thanks Greg! I cant wait to start this up!
Since I don’t want to build size in my legs could you give me some alternative leg exercises for workout B and D that’ll help me build leg explosiveness instead.
@Alameen
Power Cleans or Power Snatches are great for building full body power without adding size to the legs. Other good options are bodyweight squat jumps and other plyometric exercises.
Hi Greg, could you tell me wich one should I buy between protein shake and weight gainer? I am 16, weight 132 pounds and 5ft 8 tall. Two months ago I started your Greek God workout but I wasn`t responsable in training days and didn`t have a good diet. Now I want to start again but this time I will have a good diet and won`t miss a day of training. So between those two which should I buy?
My goal is to have a body like Alex Pettyfer, I saw your guide is very good but if you could improve it showing us how to work the other muscles and the days we should workout them, it would be perfect and like many others I would be very grateful.
Sorry for my bad english. I admire all you do for us.
@Luis
Go with a protein powder. Weight gainers often make people fat. You will probably need to eat more food too.
what kind of physique will this workout build?
@Ant
A kinobody physique!
hello greg.
i love to make “bent over flyes”.
Can i include this exercise in this routine or it will be too much for my shoulders?
@Alex
Yes you can include bent over flyes. It’s a pretty light movement so won’t cause much neural fatigue.
I have another question.
Can i include your workout “hiit/low intensity+abs exercises” in my rest days and how many times by week?
@Alex
Yes. You can. Just no more than 2 of these sessions per week.
Hi Creg, great website and great posts! Really loving it!
After I saw your post about Bulking Up Hollywood Style I immediately changed my workout pattern to the one you suggested. And now after 2 months of strictly following your workout exercises, the truth is that I didn’t see any improvement and any muscle gains. Do you think it could be my age? I am 30.
Maybe I am not giving my body enough calories and proteins. I am 185cm and 85kgs and in a good shape. So I should eat around 180grams of proteins every single day?? Is that possible in just 3 meals? Could you give any meal examples of what you eat each day and get 180grams of proteins? I don’t use any supplements though.
Thanks!
Have you been increasing the weights on a weekly basis? Or have you been sticking to the same weight and reps? Getting 180 grams of protein in 3 meals is fairly easy. That’s about 300 grams of meat (pre cook weight) with each meal. That’s not including other sources of protein or if you are using protein shakes.
Hey Greg you have done a great job in both ur physique and the information on this site. im 5’11” and weight 145 lbs i really wanna put on some muscle and preferably weight 165ish. does myofibrillar muscle growth add much weight or is that all based on the muscle size. also do you have any tips to gain weight? im torn between using your bulking up hollywood workout or the Thad Castle one. One last thing was wondering if sometime you can make an article on injury prevention. You have the stand to stand bridge for the back but can you make one for knees, rotator cuff, elbows. figure this topic is perfect for you to tackle with your no bs style of giving info.
Hey man. Thanks for the kind words. Building strength in the lower rep range (5-8 reps) will add muscle mass. I actually find this style of lifting more effective for long term growth. High rep pump training can increase your size rather quickly but soon there is a plateau. If you’re always adding weight to the bar and getting progressively stronger then you will be adding some muscle.
Hello Greg,
In this workout you don’t include a Rep Scheme as in Visual Impact:
For example: one exercise says: “Bench Press: 3 x 4-6 reps (3 minutes rest)”
In VI tells you a Rep Scheme like: 12,10,8,6,12-15. But this workout only says 4 – 6 reps every 3 minutes.. It’s not an intense workout right? I don’t get it, sorry.
Thanks for your patience, keep the articles coming I like them!
I suggest you read the entire article to understand the actual workout. You hit each muscle group 2x per week, once heavy for myofibrillar muscle growth and once light for sarcoplasmic growth.
Hello, I have read over the workout on Kinowear.com great article. I do have a couple questions. First for the first two exercises should I do one-two warm up sets or do I just go straight into the workout? Also what diet should I follow and how many calories should I take in through out the day? Thank you for all your advise.
For the first exercises of a particular muscle group you should do 2-3 warm up sets. 3-5 reps for these warm up sets is ideal. Diet really depends on your goal. Are you looking for fat loss, muscle gain or recomposition?