At 192 lbs and 11-12% body fat, I am nearly in superhero condition! I have moulded my physique to the exact specifications I desire. Even at a higher body fat, my physique exudes a masculine like dominance with sex appeal still intact. This of course, comes down to muscular proportion, balance and symmetry, something that is lost in the modern day bodybuilding culture. I didn’t achieve this look by accident, I have tailored my lifting regime exactly to my body and how it responds to training, creating an aesthetically pleasing physique with harmony. This requires you to maintain an objective outlook with your canvas. You might have the genetic capacity to develop huge arms, but if your shoulders aren’t going to keep up, you need to address that. If you don’t, you’ll end up looking sloppy.
Bringing Myself to Superhero Status
To bring my body from it’s current condition to superhero status, a few things need to be done. First and foremost, I need to drop 5-6 lbs of fat so I’m sitting at a chiseled 8-9% body fat. This will do a few cool things that will change my physique completely. Firstly, this will bring my waist down an inch, which will create a more impressive v taper and make my upper body appear bigger in comparison. Secondly, this will bring in more definition and separation throughout my body. My abs will become more visible and defined, my shoulders will have more separation, my muscles will appear harder and more toned and my face will become angular.
The one other obstacle I’m facing is that my arms are getting overpowered by my chest, shoulders and back. I will need to start hammering my biceps and triceps with more volume to get a bit of sarcoplasmic growth so my arms can hold their own. After accomplishing this my physique should go from impressive to down right fucking breathtaking. I now wish to share with you a few key tips and tactics to take your physique into superhero status!
Take a second and look at the picture above. Ask yourself which physique is more desirable for you. Keep in mind that there is no right or wrong answer. Both levels of development represent a kinobody. Now on the left you have a slimmer Henry Cavill at a shredded 6% body fat with exceptional muscle definition. And on the right you have a bulkier Henry Cavill at 8-9% body fat with incredible muscle development. In one picture Cavill is portraying an ancient greek warrior and in the other picture Cavill is portraying a superhero.
Depending on your natural build you may be better suited for the warrior physique or the superhero physique. Throughout my training I have fluctuated between both levels of physical development. However I have found that my body gravitates towards the superhero physique more-so due to my love for food and king size appetite.
In this post I am going to discuss muscle building for the man wanting to build the superhereo physique. This in itself requires a much greater emphasis on resistance training to boost muscle growth to superhero status. In addition, the superhero physique will allow for a more liberal intake of carbohydrates compared to the warrior physique.
Those who have been following kinobody for a long time know that I am a strong proponent of low rep strength training. Heavy weights and low reps build hard, dense muscle without excessive size. In addition the strength gains from heavy, low rep training are huge. By training with low reps you can build incredible relative strength which is one of the key components to the Kinobody physique.
With that being said I do like to incorporate higher rep training into my routine every few months. You see lifting near maximal loads overtime can cause joint aggravation, plateau’s and even boredom. It is at this point that you need to mix it up with some high rep, pump workouts. Once you make the shift to higher rep training you will notice your muscles look fuller and more vascular. As well the quick increase in muscle size from high rep training will cause the shrink wrap effect where your skin gets super tight around your muscles.
Checkout those 4 month before and after pictures that were sent to me from kinobody reader and enthusiast Ryan. Can you say WOW! That is one incredible transformation that Ryan underwent. I couldn’t be more proud. His shoulders, chest and arms are now well built and muscular. He has a ripped line down the middle of the chest and his abs are deep, dense and defined. To top it all off he even has the v cut abs that well you know – the girls just go crazy for.
I was lucky enough to get Ryan to do a quick interview for me on how he achieved such great success. Here it is – ENJOY
Tell us a little about yourself. How old are you, what do you do and why did you decide to improve your physique?
I’m Ryan, a cocktail bartender from the UK and am currently 19. I looked to improve my physique after gaining a fair bit of weight after stopping sports, being in college and generally having extremely bad eating (and drinking) habits. There’s only so much beer you can drink until it starts taking effect on your appearance! So I sought out a new diet plan, along with a workout and cardio program..and made sure I hit it hard. No messing about, I made sure I kept a strict diet, followed the workout to a tee, and threw in cardio 3-4 times a week.
What workout program and diet did you follow? What sort of things really worked well for you? Continue reading →
Above is a video I filmed for fun to display some of my strength feats that I have recently accomplished. It is my hope that this video inspires you to take it to the next level in your fitness/health quest.
Strength Feats Included in Video:
315 Bench Press
One Arm Chin up
Weighted Dips with 185 lbs
Weighted Chins with 120 lbs
Barbell Curls and Skull Crushers with 135 lbs
What’s the deal with the Crazy Strength?
Kinobody is about developing a lean, fit and powerful physique. I have always found the best way to do so is to get as strong as possible in the gym without adding excess size. This is accomplished with lower rep strength training and a strict diet. I also like to add interval running, boxing, jump rope or recreational sports a couple times per week. This serves to keep my conditioning up and to burn a little extra fat.
My Workout Routine that has Turned me into a FREAK
A few years ago before I even heard about Rusty Moore of FitnessBlackbook and Visual Impact Muscle Building I was obsessed with putting on muscle size. It never occurred to me that there was such thing as too much muscle. As I put on more bulk I slowly began to ruin my physique and my look. My stomach became more prominent, my legs and butt became too big and my face started to look a lot less angular.
My bulky days
You see when I first got into working out I was a slim teenager. As I put on muscle my body began to look awesome and I got the desired male model type body.
(15 years old and skinny in the left picture -> 6 months later with a little more muscle in the right picture)
If only I slowed things down here and stuck with this type of look. Unfortunately I became highly influenced by the bodybuilding culture and an endless pursuit of mass. I think this thing happens to a lot of guys who start off small and skinny. They start to put on some muscle and get awesome feedback but have no idea when enough is enough.
Eventually I stumbled upon FitnessBlackBook and finally realized how nuts I was trying to get so big. Rusty Moore really put things into perspective for me. The lean, fit and muscular look is what guys should aim for. Thankfully I switched gears and got my lean and athletic type look back. I must say, getting lean and dropping 16 lbs was incredibly difficult. My bulking days really jacked up my appetite which made any sort of cutting very difficult. However Visual Impact Muscle Building served incredibly useful.
A lot of people have been asking me if they can workout from home and still get awesome results. The answer is obviously YES. In this article I am going to show you my very simple but surprisingly awesome home gym workout routine. Without further ado lets get started!
What you will Need
1. Power Tower or Pull up Bar and Dip Stand
2. Dipping Belt (to add weight to specific exercises)
I have been rigorously working out and watching what I eat from the early age of fourteen and reading everything I could on fitness, health and nutrition. I don’t have any university degrees in nutrition or exercise science but I do have a burning desire to constantly improve my physique in both performance and aesthetics. As a result I am always seeking out new information to take my body to the next level. But more importantly I am hacking away at the unessentials, the hype that doesn’t produce results that everyone seems to get caught up in. This is the philosophy of Bruce Lee, to take that which works and discard the rest.
I am starting a whole new series of articles. I am going to discuss strength training, core training, nutrition, supplements and fat burning. I will be covering everything you need to know to build the ultimate lean and powerful physique as quickly and efficiently as possible.
Alright. Lets get started. This is the very first article of the series and I am going to cover strength training. If there is one type of exercise you can do then strength training is it.
Whether you want to look like Cam Gigandet, Brad Pitt or Chris Hemsworth you are going to need to strength train. This is by far the most important type of exercise you can do and strength training will have the most profound effect on your physique. If you want to build muscle then strength training will make it possible. If you want to lose weight then strength training will ensure you maintain muscle while doing so.
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I decided to do a poll on my facebook fitness page. I wanted to know what everyone’s number one goals were. The options were as follows:
1. Gain Muscle
2. Lose Fat
3. Gain Muscle & Lose Fat
According to the results most people are looking to build muscle and lose fat. The results did not surprise me because most people that workout still need to lose 5-10 lbs of fat and gain 10 lbs of muscle if they really want to look awesome.
Checkout the results I got from utilizing this little known trick in the video below:
As you can see my skin is literally shrink wrapped around my muscles. This makes for a very impressive look. So what is the shrink wrap effect? The problem is that when most people diet down they end up dropping fat faster than their skin can keep up. So when they finally hit their goal weight they never look as good as they hoped. This is because their skin lags behind and this will blur definition.