Build Muscle
- Kinobody Physique Development
- Superhero Workout – Dual Pyramid Training
- Simplicity Training – Key Exercises
- Bulking Up Hollywood Style
- How to Add Muscle Mass like a Hollywood Action Star
- How to Build the Perfect Male Body
- Shrink Wrap Effect
Workouts to Get Lean and Shredded
- Warrior Physique Training
- Kick Ass Cardio & Abs Workout
- Sliced and Shredded Workout Program
- Ultimate Fat Burning Workout
- Ultimate Heavy Bag Workouts
- Resistance Intervals Weighted Plate
6 Pack Abs
Celebrity Workouts
- Daniel Craig Skyfall Workout
- Ryan Gosling Workout
- Christian Bale – American Psycho Workout
- Justin Timerblake Workout
- Alan Ritchson Workout to Build Muscle
- Alex Pettyfer Workout
Diet, Nutrition and Fasting
- Warrior Physique Diet
- Kinobody Fat Loss Diet
- 10 Awesome Benefits of Intermittent Fasting
- Intermittent Fasting for Maximum Muscle Minimum Fat
- Gain Muscle and Lose Fat Diet
- How to Off-set a Weekend of Binge Eating in One Day
- How Many Carbs for Fat Loss
- Eat Like a Model
- Skipping Breakfast and Fasting for Fat Loss
- How to Easily Stick to a Diet
Bodyweight Training
- Muscle Up Tutorial
- Incorporating Bodyweight Training
- Getting Lean & Strong with Bodyweight Training
- Handstand Push ups
- Front Lever
- How to do a Flawless One Arm Pushup for 10 Reps
- Pistol Squats for Strong, Lean and Functional Legs
- Stand to Stand Bridge Tutorial
Kinobody Transformations
Mental Strategies for Getting Lean, Muscular and Shredded
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hey man how many days at week i need to do cardio?
You actually don’t have to do any cardio if you want to lose weight. It really comes down to diet. However cardio can help create larger calorie defecits so you lose weight faster.
For maximum results I would recommend doing cardio 5x per week.
thank you for answer to my question,i will follow your website i really like your fitness advice.
hey,
i work out at the gym 4 times a week and do a combo of cardio and weights, i have a strict diet but seem to be unable to stripo away the small layer of fat covering my abs and have small bit of fat on my ribs but are quiet defined on chest and arms, any advice to get that small bit of fat to go away?
Damn, your video above, my inspirational video from now on! You are a machin!
Hey,
How do i maximize my workouts/muscle gain if i don’t have a spotter? I just workout at home and usually alone. Help please thanks!
@Carlos
I never train to failure. Strength gains are superior when you stop a rep or two shy of failure.
Thanks for the response Greg!
Im enjoying your blog very much! Please post more female friendly info
Any idea what specific articles you would like to see?
We girls like more topics about our legs and bottum parts! To get them nice and lean!
Hey Hedy! I’m working on it
Greg, I would really love for you to speak about the role of sleep in recovery. How much time a person really needs to sleep when he is training regularly? Does he have do sleep in one interval, or the sleep can be divided in, lets say, two cycles? And, is going to bed earlier/later makes any significance in the quality of rest/muscle gains. Cheers buddy : )
Hey Erian. This would definitely be an interesting subject. However I don’t think it’s really worth stressing over how much sleep is necessary or optimal. Just doing that alone can make sleep more difficult. The best thing I can say is do your best to get 7-9 hours of quality sleep per night. And if you can’t get it then don’t stress over it. If you’re strict with your diet and are making progress in the gym then you will be getting stronger, leaner or more muscular.
Ps. Arnold only sleeps 6 hours per night.
Hey Greg, thanks for the reply buddy. I get it. I do my best to get 7-9 hours. I asked the question because many people tell me that it is best to get in bed early, lets say around 10, sleep 8 hours and wake up early. In this way the quality of the sleep is better.
I also read in internet that some people take a small nap in the afternoon, like 20-30 minutes, and then are able to get by with only 6 hours of sleep in the night.
Would you please write a few lines on those 2 topics, as I am really interested.
Regards : )
I don’t really have much to say on either topic. I don’t think it makes any sense to plan your life around your sleep schedule. I am a night owl and don’t go to bed until 1-2am. I think the human body is very easily adaptable and can adjust to any sleep schedule. As long as you feel well rested then you’re doing fine.
Will i Be able to gain LEAN size if I train 3x week strength and Cardio 3week . I want to get a little bigger and be lean. I weight 156 right now and im 5’10”
Yes it is possible.
Hi Greg!
You write many articles just about training, I would suggest, hope or beg that you write an article or two about something related more indirectly to traning like; “Top 10 songs that make your biceps think they are on steroids!”. Keep up the good work!
Best regards
Norwegian Viking
Interesting idea! I’ll look into it.
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Where can I get the homestudio (bars exspecially) you,ve got! really like them and would like to get them too!^^ Also what supps do you recommend?
At a fitness store…. For supps I like fish oil, vitamin d and calcium. Caffeine pre workout and for fasting as well.
http://www.abercrombieworkout.com/ What can you tell me about this workout? It is very exact about diet, supps, cardio… but it only really requires me too hit the gym 3 times a week, howcome yours requires 6?
I don’t require 6 times per week. That may have just been one of my routines.
I love your site! I would love too see more articles geared towards women wanting to get lean. My problem area is my lower abdomen and inner thighs…any suggestions training wise would be awesome!
Thanks for the great articles and keep up the great work!
Hey Kristy! Thanks for the input. I definitely need to address women more specifically. That said, most women can follow the same tips and rules as outlined for men. Calories set at 10-12 calories per pound of bodyweight for fat loss. Alternatively 20-25% below maintenance. Achieving a calorie deficit is the only way you will be able to lose fat. Cardio can help and seems to be more important for women. As you lean down from diet and cardio you will start to see more definition in your abs and thighs.
Greg, I have noticed that you seem to look big while being very lean but you have muscle. How do you achieve that without looking “scrawny” and thin?
Takes time Robert! When you’ve been lifting for a few years, increasing the weights on a regular basis then you will develop a solid amount of muscle mass. When you take things down to a low body fat you will have a lean and muscular look not a scrawny look.
Hi Greg
I am aware in some of your muscle building routines you wrote a while back you recommended 5 workouts a week for maximum gains. However, in other articles you say 3 times per week (my goal is to increase muscle mass) and in Visual impact Phase 1 there are only 3 workouts a week, ensuring full CNS recovery. What would you recommend now?
Cheers :)
Well first off, visual impact has 3 workouts but you’re actually supposed to workout 4 times per week. Monday, Tuesday, Thursday and Saturday alternating between the three workouts.
I have changed my stance on lifting frequency over a year ago. I now favour 3-4 workouts per week. Better results and recovery from this frequency.
Cheers. I have decided to workout 4 days per week using your Greek god muscle building plan. Hopefully get some good results :)
Hi Grerg
Just wondering what do you think of burpees as HITT cardio ? and will it effect your weights wile dieting e.g. bench press strength ?
Best Regards
Dan
Burpees are a great form of HIIT.
If you can do 30+ push ups then the push portion of the burpee won’t be taxing enough to have any negative effects on your bench press.
Opinions on Kettlebell complexes instead of cardio?
I prefer to do regular cardio. That way I know exactly how many calories I’m burning so I can make any adjustments if necessary. As well, I don’t fatigue my musculature so there I no interfering with strength training.