Benefits Of A 3 Day Split Workout For Strength and Muscle Gains
Believe it or not, I’ve built my entire physique off a 3 day workout split!
Further, each client I’ve worked with has been on a three day workout routine and their progress exploded because of it. I’ve flirted around with training more often in the past, but this invariably led to stalled strength gains.
Training more frequently requires temperance, you need to be willing to stop a few reps shy of failure, otherwise you will overburden your nervous system. Unfortunately, this style of high frequency training isn’t nearly as effective as a max effort, 3 day workout routine like in the Warrior Shredding Program.
In this article I will explore the interesting phenomenon as to the magic behind a three day workout routine!
But first, I will share a case study…
Scott Bellott – instagram
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
Scott was following my Greek God Program, which he purchased six months ago when he saw my shrink wrap youtube video.
Since following the plan, which revolves around a 3 day split workout, Scott has dropped 25 lbs of body fat and put on 8 lbs of muscle (from looking at his pictures I speculate quite a bit more muscle than that). This is in just six months and while doing a three day workout split
Not to mention, Scott is 45 years old and has been lifting consistently for the last 30 years.
Check out more Kinobody Transformations here!
3 day workout: The Optimal Frequency
Now I’ve been getting an endless supply of questions from people on why I opt for a three day split workout over a higher training frequency protocol.
In fact, just the other day I had a very interesting comment on my blog, which I felt compelled to turn into a full-blown article.
The quick rundown is that this individual who goes by the name John, has switched over to a more minimalist strength training program that has him lifting three days per week on nonconsecutive days.
However, with almost everyone suggesting lifting 5 days per week to maximize muscle growth, John can’t help but wonder if he should go back to a 5 day routine because he doesn’t think he’s working hard enough.
Funny enough, he has been making better progress on three day workout split and feels much less worn out. He then goes on to ask me why so many people advocate and use a 5 day method when it seems just as effective or more effective to give your body the little extra rest that comes form lifting three days a week with an emphasis on just a handful of key movements.
My response: “John, you can’t look to what the masses are doing to determine the most effective approach. You must kill that mindset right now, it won’t get you anywhere in life. You need to put faith in yourself, first and foremost. If you’re making better strength gains and feeling better with a three day routine, then you’d be a fool to let anyone convince otherwise.”
You get out what you put in: True or Not True?
At first glance, it would make sense that training more often would lead to better and faster strength and muscle gains.
Like most things in life, the more you put in, the more you tend to get out.
However, because of the nature of strength training, recovery is a huge part of the equation. You don’t get stronger in the gym, the gym is a major stressor and it’s only until you give your body sufficient rest that it makes positive adaptations towards improved power output and levels of muscle mass.
If you train too often and too long, you’ll be beating your body down and causing more harm than good.
Now you’re probably about to call erroneous, erroneous on all counts! After all, it’s likely that even your 5 day workout routine allows for full muscular recovery between sessions.
So maybe you’re training chest Monday, back Tuesday, legs Wednesday, shoulders Thursday and arms Friday…. Or what have you! Surely each muscle group is fresh for each session.
Unfortunately muscle recovery is only half of the equation. This type of split training program fails to address the inevitable neuromuscular fatigue that heavy lifting triggers.
In fact, after a heavy strength training session, it takes roughly 48 hours to recharge your nervous system.
In case you weren’t aware, your nervous system is the powerhouse that calls your muscle fibers into action. An efficient and high functioning nervous system means a high degree of muscle fiber recruitment and therefore greater strength expression.
Contrarily, a stressed and inefficient nervous system means a low degree of muscle fiber recruitment and poor strength expression.
As you can probably imagine, the more muscle fibers you can trigger, the more weight you can lift and the more muscle growth you can promote. On that account, we want most of our training to take place when we’re as powerful as possible.
Meaning brief, intense workouts with plenty of time for muscular and neural recovery between sessions.
The Magic of Working out 3 Days a Week
When you take at-least a day of rest between strength training sessions and convert to a 3 day workout split, something magical happens…
You hit the gym feeling recharged and powerful! You’re no longer training under sub-optimal conditions with a depleted nervous system.
And because of this, heavy weights begin to move with much less struggle on your part. When before you had to fight to make every personal record, now it just seems effortless.
Even though you’re training with much less volume than before, your lifts are increasing with much more predictability and with these steady strength gains comes hard lasting muscle growth.
You’re not carrying around puffy muscle size from sheer volume of lifting.
Instead, you’re carrying around muscle that was developed to directly improve strength and power. This type of muscle growth gives you the hard, dense look!
It’s also this type of muscle growth that looks great virtually all the time, even if you take a couple weeks off lifting.
More importantly, it’s this style of training that brings with it real world strength and power.
Now the beauty 3 day workout split is that it fits perfectly into a balanced and productive lifestyle. I believe that you should never let fitness take over your life, as to do so would be to defeat the very purpose of training.
Though working out is incredibly fulfilling in its own right, it is still a means to an end and most people lose sight of that.
When you prioritize your training, you free up precious time to dedicate towards other areas of your life, allowing you to become a more well rounded person.
Read books, meditate, socialize, learn new skills and put some work into your style; it will pay off immensely.
How To Use The Three Day Workout Split In The Real World
At the end of the day, you have to make your own decision as to what style of training you will follow.
I’ve worked with countless individuals who switched from training 5-6+ days per week to my approach and they experienced explosive strength and muscle gains.
However, the only surefire way to know if this is the right training style for you is to put it to the test. Try a 3 day split workout for 6 weeks and see how it works for you.
If you’re following one my workout routines this will usually transpire into some of the best strength gains of your entire life.
And on that note, my new fitness program, the Greek God Muscle Building Program is now available!
Here’s a little video I made because I believe in leading by example:
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[…] you’re a beginner or intermediate, you don’t need to train that many times to see GREAT […]
Excellent article & Most honest YouTube fitness advisor.
I start doing fasting, lower my protein intake to 190g per pound. A was on 189lbs and 12%bf now after 3days of doing this, i have 185lbs and 10%bf. My caloric def is 600kcal. I think i doing it too fast and i going to lose more muscle then i should. What to do? Thanks!
Stumbled upon your site via muscleforlife.com. Michael seems to advocate 5 day splits. Is there any science/studies done to back up the superiority of 3 day splits or it’s just something you’ve seen from your own personal experience / client’s experiences? Thanks:)
I’ve been doing your GGP for some time now and I must say I’m loving it! However I am kind of addicted to lifting and find it hard lifting only 3 days per week. Would I hinder my progress if I trained 4x per week, for example Monday Tuesday lift, Wednesday rest, Thursday Friday lift?
You could try 4 days per week or do every other day.
You can train abs on rest days though so that may fuel your need to train.
Hey man can you tell me the difference in the goals between the Greek god workout and the superhero bulking program? I have already bought the Greek god course but haven’t tried it yet. Considering purchasing the superhero one as we’ll…thanks man
Superhero is focused on guys that already have a good amount of muscle and strength, and want to maximize growth in an aesthetic way for the superhero physique. So you’ll build more muscle on the superhero program compared to Greek God.
Hey Greg, i just turned 15 and currently trying to recover from anorexia, which i have suffered from for about 2 years now. I have always been interested in lifting weights, always enjoyed physical activity, and sports etc. I eat healthy, but i just am not getting enough calories/nutrients in. I weigh 107 pounds and im 5’6 and a half. I am very interested in l the 3 day split and the intermittent fasting. I have an idea about the amount of calories/macros that i need. I was wondering if you could just give me a few pointers. i’d appreciate it. also, great videos and website bro!
Don’t be afraid to eat more! If you’re lifting and getting stronger you will build muscle. You can often eat a lot more than you think while staying lean. And you’re young, you don’t want to stunt your growth so get enough food.
I lift weights 3 days a week and do cardio 3 days a week. Is this over training or are you not counting cardio? I agree with what you are saying about taking at least a day off of weight training. Even if you do different muscle groups two days in a row, you always work them all to some extent.
Not counting cardio. Cardio won’t affect neural recovery too much.
Hi
I’ve been going to gym regulary for 2 months now. I workout 3 days per week doing strength training. Recently, during rest days, I started using treadmill or crosstrainer about 30 min so that even in rest days I get some kind of exercise to do. I noticed that in the treadmill/crosstrainer I burn alot of calories and sweat alot, which is good, but during workout days I don’t really get much sweaty. So my question is, do I burn fat efficiently in strength training? Because I’m worried that I can’t lose fat well enough if I would only do the strength training 3 days a week.
Thanks!
Well the goal isn’t to burn fat during strength training. It’s to promote increases in strength and muscle growth. So don’t even worry about that. Fat loss comes down to nutrition though. IF you’re diet is right, you’ll lean down.
Hey Greg,
Should I train cardio on the same days I lift (3 times a week) or in between lift days?
In between lift days.
Thanks!!
Follow up question:
I follow a very low calorie high protein diet and started intermittent fasting. I workout 6 times a week weights and cardio, how fast do you think I can get to 8% body fat?
Currently I’m around 13/14% body fat.
Dude that’s stupid! Don’t do a very calorie high protein diet. You’re gonna fuck up your testosterone levels and lose a little muscle. Take you’re time, it will pay off massively.
Oh damn…
So if you had/wanted to get ripped in 2 month what would be your approach? (13/14% body fat)
and thanks again.
My aggressive fat loss course http://lp.kinobody.com/fat-loss/
*Starting from 13/14% body fat trying to get to 8%
How come you have the Hollywood bulk up post which trains 5 days? Which one should I use?
It’s al old article. I’d go with the three sessions per week!
Greg,
I have muscle imbalances, such as imbalanced pecs, biceps, triceps, and things of the like. What are your training recommendations for things of this nature? Thanks!
-Alex
Go with dumbbells.
I’m just starting with the Greek God program. Due to my work and family situation it is nearly impossible for me to lift 3 non-consecutive days per week without sacrificing sleep. I am thinking of doing two days per week on a full routine rather than split routine. Any recommendations? I think there are a lot of people like me out there on a compressed work week schedule and taking care of the little one, etc. And one other question – why not apply RPT to all of the exercises ather than your key ones?
Hey Chuck. You can definitely train two days in a row if it’s after a couple rest days. You could workout monday tuesday and friday if you wanted. And RPT is great for intense compound movements. Other than that, it can be difficult to reduce the weight 10% on other exercsies, especially dumbbells. Unless you’re working with 40-60 lbs dumbbells or 90-110 lbs dumbbells.
Thanks very much for your reply, Gregg. Thats great to know that two days in a row is OK after a couple rest days. I’ll have to think about how to use that with my crazy work schedule (actually a typical schedule for factory work in a place that runs 24/7). But as in your example going Monday, Tuesday, and Friday, the split that you are doing on Friday would be interesting, could hit it really hard after two days rest and followed by two days rest. For me this week looks like it will be Sunday, Tuesday, and Wednesday which won’t really give me the two days rest before but I will have three rest days afterward until next Sunday. Still not ideal but better than just doing Sunday and Wednesday I suppose. For my RPT question I like the idea of doing the 1st set as heavy as possible while getting in the rep range, then going down from there targeting the rep ranges rather than exactly 10%. Yesterday I did that, going roughly 10% each time and seemed to work out pretty good except it was a lot of calculation prior to working out. I want to continue this way for a while based off my initial weights and increasing accordingly. The thing I was wondering about is if I need more volume for the assisting muscles. I’m thinking that RPT is the best way to get stronger for any given muscle.
Hey Chuck! Awesome, that strategy will work just fine.
This is great stuff, Greg! Just two days into the program and my body really seems to be responding well to RTP, even on exercises like lateral raises. Very excited and motivated to see where this style of training will take me. By the way, I’m 59 years old and never really trained seriously before last year when the news from my doctor helped me decide to Get Serious. Thanks again!
No problem Chuck! Glad to hear it’s going very well.
Greg. Do you notice how often you are asked if it’s okay to have another physical hobby on off days. It is still a common myth that you need to stay lazy on off days, when reality is that the better your cardio conditioning is, the easier it is to bounce back from heavy lifting, both between workouts and sets.
Maybe that would make a good topic for a blog entry?
Yah I get asked it all the time. Generally, activity is fine on rest days and beneficial but it should be enjoyable and nothing intense.
Hi Greg,
I’ve been doing the greek god program for 2 months now and I’m seeing amazing results. However my shoulder press has stalled at 48.5 for the first set and last two workouts I’ve only gotten 4 reps. Is there a progression you recommend? I was thinking that switching to weighted dips would be a good idea. Any info you have would be appreciated. Thanks man.
Try resting longer between incline and standing press. Also try doing just 2 sets of incline. That will leave you more fresh for when you do standing press.
Thanks man, I’ll hold off on the dips for a while and try that.
Greg ,
I had surgery and am in recovery . I was lean before the surgery but have gained a little day due to not being able to workout . I have your Greek God program but was wondering if I should buy the warrior diet program?
Thanks .
Yeah if you’re biggest priority right now is dropping body fat and getting really lean then I would definitely suggest the warrior shredding program.
I am 45 and have been on the Greek God program for 6 weeks. I have lost 12 lbs (from 212 to 200) and have increased the weight of my lifts significantly. My inclines have gone from using 30 lb dumb bells (60lbs) to an olympic bar with 80 lbs (125lbs). My chin ups have gone from using an assist of 100 lbs (net lift 212-100=112 lbs) to an assist of 50 lbs (net lift 200-50=150lbs). My size 15.5 shirts no longer fit in the neck or shoulders or arms, i have already started buying size 16.5. Using Greg’s RPT and adding progressive weights is one of the keys. I only do 20 mins of HIIT on the two off days, 90 second walk/30 second sprints. So to answer the reader’s question, the Greek God program will definitely work if you are over 40. I actually was asked at the gym by a guy half my age what i was doing that is working so well, he said that it doesnt even look like I do very much in the gym during my workouts.
Awesome Mike! Thanks for sharing this my man.
I train for high performance competitions of martial arts and I am always looking for the edgd (naturally, obviously) . Could the Greek god program adjust to 4 days instead of 3? I am pretty energetic and I feel can handle it; however, i do not want that extra day to hinder my goals of growth.
I didn’t make it 3 days because I’m lazy. I made it 3 days because it’s more effective longterm. Stick to the concepts of the program and you will not be disappointed. Besides, if you’re into martial arts then you will be much better off limiting the strength work so that you’re fresh at all times.
Hey Greg,
I just wanted to first off tell you that your advice is awesome! You really focus on the stuff that’ll help people get a physique that is not only strong, but also looks good – I really dig that.
I’m 18, 5’6, and about 143 lbs. I haven’t really lifted much ever. I’m an athlete who avidly plays football and basketball. I was wondering which guide of yours I should purchase, the warrior shredding program or the greek god muscle building? I want to be strong and have a defined body that is bigger than the body I have now but isn’t necessarily massive – at my height I dont think it would look good if I was grotesquely big. I also want to be fit for the physical part of the sports i play. What do you recommend?
Appreciate the advice man!
Greek god program is probably your best bet Sal. That course focuses more on the training aspect with only one chapter dedicated to nutrition.
I bought your program. Quick question: Should I just stick to the Workout Program routine for Strength and Density provided on P. 32 or incorporate that with the one on P. 34 [workout modifications]. Or is it my choice, whichever suits me? If so, how often do I switch between them? Hope you can help! Thanks!
Start with the first one for 6 weeks then the second one for 6 week. You can alternate them back and forth.
Hi Greg,
I’m thinking of buying your muscle building program for $47. Does the program still work if I workout at home without the heavy equipment (maybe buy some dumbbells or barbells with adjustable weights)?
Yes for sure! I’d also recommend a pull up bar.
What’s the difference between your program and Visual Impact Muscle building? Also, does your program require free weights or smith machines will do just as well also?
Free weights are recommended for my program but you can still get great results with smith machines. The modality isn’t what’s most important. It’s the concepts behind the workout program. Visual impact and my program are similar in the look that they’re going for. My program focuses more on heavy strength training with progressive overload and nutrition. Visual impact focuses more on higher reps and cardio.
I bought your program. Quick question: Should I just stick to the Workout Program routine for Strength and Density provided on P. 32 or incorporate that with the one on P. 34 [workout modifications]. If so, how often do I switch between them? Hope you can help! Thanks!
Start with the strength and density routine for 6-8 weeks. Once you make pleatua’s then you can change it up.
Hey is it OK to do your kick ass abs and cardio routine twice a week on non lifting days with the Greek God program?
Yeah that is fine.
Hi greg, a question…
What will it change if I start to take creatine now till the end of summer or If I start in april???
will I get bigger in the first case???
thanks a lot…
I doubt you’ll see much of a difference. Most of the gains from creatine are from being loaded which only takes about 30 days.
Hi. I’m going to follow the three day Greek God Program. One question? Can one do yoga on one’s “off” day. Thank you.
Yes, of course!
Hey Greg!
Just wanted to get your opinion – I have your shredding guide and your muscle building one. I have quite a high percentage of body fat and I have about a year to look as good as possible, would you suggest I follow the shredding guide first until I get a low body fat percentage and then this guide or vice versa ? Also is this Greek god guide the same as the muscle building one you previously made?
Thanks !
Hey Santiago… Definitely get lean first! It always works better when you get lean first.
Yeah the muscle building course has been rebranded as the greek god guide
Thanks !
Oh just another quick question – so I bought one of those flexbit track wristband things and I logged my weight loss intent and it gave me a caloric plan ans déficit. If I want to lose 1kg a week I should be in 1000 calorie déficit a day right? Think that’s too ambitious and not really sustainable or think that’s ok?
I weigh 81kg so my maintenance caloric intake would be roughly 2500-2600 ish while my intake for fat loss would be 2100. So would I consume 2100 calories on my lift days and 500-1000 calories less on my off days or? The app says I should be Consuming no more than 1178 calories in order to reach my goal and to be in déficit.
I’m a bit of a spastic with the whole calorie numbers game.
Thanks !
1000 calorie deficit is actually really big. I’d recommend 500-700 per day. If you really want to drop fat then I’d keep calories low each day. So about 1800-2100 calories per day. Don’t do massive swings on rest and training days when you’re losing fat. It makes it harder.
i just bought the greek god program and i have some questions about nutrition. how should i email you?
gregoryogallagher@gmail.com
Greg !!!!
I m at month 4 of your kinobody muscle building program.
I ve been doing 3 months of the S & Density routine,and 1 month of the specialization . I ve just finished the first week of the superhero workout.
The program is awesome, but I have a problem: My chest and shoulders still look to small in comparison to the ones of abercrombie models.. It’s really frustrating!!!!
I’ve been training 4 years, but only since last year I ve started doing it seriously (last year : visual impact, this one : kinobody)
my question is, how could I get my chest and shoulders to get big ??
my lifts increased like this : incl bench ( from 58 kg to 72 kg ) and shoulder press ( from 38 kg to 46 kg )….
hope u can help,
keep on working dude, you are the man!!!!!!!!!!
Hey Umberto! Great to hear you’ve been making solid progress.
It will take time, keep pushing it and getting stronger and your chest and shoulders will really come out. It will probably take another 6 months to get your chest and shoulders close to where you want them. I’d see how the next two months go with the superhero phase. I’m sure you’ll be super happy with the progress. So basically, it takes time, be patient my friend :)
always great to hear from my one and only favorite trainer!!!!!!!!!!!!!!!!!
I m sure you’re gonna train celebrities in a matter of years .. u deserve it!!!
I’m your fan and I’ll always follow u!!!!
Thanks so much Umberto! Means a lot :)
Hey Greg !
I’m mad at myself because I missed the Greek God webinar (it was at 1am in Europe and I my alarm clock didn’t wake me up), so I’d like to ask mine here, hopefully it’s not been answered yet (and I hope I’ll get the recording)
What do you think of a PSMF after a big cycle of the GGP? Obviously I’m talking about a well structured one (7-10 days like in Lyle Mcdonalds’ book). Is it just a harder but faster way to lose the bit of fat possibly gained during the program? I know you’ve already followed one, so is there any inconvenient other that the difficulty over a more regular IF cut?
Thank you so much for your time and answer man, I still find it unbelievable that you answer to everyone and I can only wish you enough success that you won’t have the time for that anymore :)
Hey Eric!
Thanks for the kind words. And it seems to be getting to that point now because I have a ton of comments still pending.
I’m not a fan of PSMF. I’d never really recommend it to a friend or anyone. It’s just brutal. What’s the rush, if you want to spend your life being lean then PSMF will not help you. If you want to drop as much fat as possible each day then yeah it’s your best bet. But that’s at the expense of many things. Sex drive, enjoyment, sleep…. And the hunger and cravings weren’t fun either. Take your time to drop fat, it will pay off in the long run.
Hi Greg,
Just curious how you would integrate lifting 3 days per week with martial arts training say twice a week. Would you do that in between on the off days, and how would you eat to make sure you are still building strength and muscle?
Martial arts training is completely fine to do on rest days! It won’t negatively impact recovery, don’t worry.
Greg good stuff. I do not even read any other articles/magazines anymore! I am wondering if I should buy the new Greek God Program! Is this good for someone over 40? It seems to me that this may be for younger people. Would there be any changes that I would have to make to see results? ” weight loss and some size in the appropirate areas”
Thanks
This program definitely works for older people too. I work with a lot of people in their 40’s-50’s that have experienced great strength and muscle gains. Scott on the greek god page is in his 40’s and he’s the strongest and most muscular he’s ever been while following my routine.
Hey Greg, I want to buy the shreddingprogram and just wanted to ask how often I have to train per week in this program because I just have only time for 3 sessions per week.
Best regards,
Daniel
The shredding program is based off of 3 training sessions per week. Some people prefer to do some additional cardio and abs training on rest days. But to get the full benefit from the program, all you are required to do is three intense workouts per week.
Hi Greg, just wondering how training in martial arts maybe twice a week would work with lifting three times a week. Would you just go about it the same way and train martial arts on the off days or would you rearrange it somehow?
Martial arts on off days is perfectly acceptable.
Nice work Gregg! I am still training on the program and I have to say i am probably the strongest Ive ever been. For example, I am doing 125lb incline dumbbell presses for 6-8, standing presses at 185 for 5, straight bar curls at 145 for 6 just to name a few. These numbers have increased by almost 20 to 30% over the last 2 months! I am still training only 3 days and I am under 10%bf as well. I am certainly glad you are there to help! Thanks!
PS that dude in the black tanktop is jacked! lol
Scott Belott
Damnnn Scott! That’s some pretty nutty strength haha. That’s pretty much where I’m at. However, there is really no sense in going beyond this level lol. It’s already superhuman, the next stage is just ridiculous. You’re absolutely killing it, people at the gym must be freaking out when they see you training.
Lol that’s funny you say that. I have had so many guys come up to me in the gym most who are around my age and ask me what I am doing. Some are strangers, others are people I know. I direct them all to your site!
haha amazing! I appreciate the referrals. Going to have to get some kinobody shirts so you can just rock that instead.
Hey Greg,
I just purchased your greek god program and I am going to start it very soon here. I work out at a gym that is provided at my work. It is actually a fantastic gym that has everything I need, and it is all top quality. My only issue is that it does not have a barbell rack for incline and bench press. Therefore I have been using dumbell incline and bench press exercises. Do you see the unavailability of the barbell bench rack prohibiting chest strength?
Thanks
Hey Will. You can definitely build a great chest with dumbbell movements. Another option is to pull one of the benches into a squat rack. Then you can do barbell and incline bench in the squat rack.
hey greg
I’ve been reading a lot about kinobody and i think I’m ready to join in!
I’m at 15% body fat weigh 170 and 6′ tall. my goal is to get to 190 with 7-10% body fat.
i was looking at your programs and I’m not sure which one to purchase? the greek god or the shredding one? Ive read a lot about different programs and thats gotten me more confused than anything else. Please help me out! i want to gain muscle and lose fat simultaneously and not choose one over the other.
Thanks a lot
Well sounds like your overall goal is to get bigger and build muscle. You can do that while getting a little leaner with my Greek God Course. Eventually though, when you want to drop down to under 10% body fat, you’ll want to use my shredding program.
Hey Greg, are there new workouts available in the Greek God Program or are there the same like in your muscle building program, like the superhero workout. I already own your muscle building program which is really nice. Thnks
Basically the same program but there are a couple bonus workouts in the greek god program. If you have the muscle building course then you should get access to the greek god course.
Soooooooo theres the warrior shredding program. The greek god program… And the superhero workout in that was renamed the MEGA workout. Does this mean there is a program in the works that will be dedicated to the superhero physique? Totally guessing here but that seems to be where its headed :)
hahaha yep that’s the plan! Good eye
I’m currently using your Hollywood Mass Program. Do you reccomend this 3x a week program more?
I’m still aiming to add a lot more muscle mass and need to define chest more. Any thoughts on program/strategy?
Thanks
These days I prefer a three workout routine approach.
Hey greg,
is it wrong for my body to train Chest with biceps, back with triceps, shoulders with legs.
to complete my 3 days workout routine or make it one muscle per day?
That can work. There’s more than one way to skin a cat.
Hey bro amazing article. But could you tell me how to grow my height? Im 19. Thanks. Waiting for your reply.
You can’t train to become taller. It doesn’t work like that. I have found that back bridging is great for naturally stretching out the spine which may help you stand a little taller.
I am a 52yo guy 6’2 250lbs I got down to 215 about 4 years ago by walking 2-3 miles everyday and working out at a local gym several days a week using the machines and I was doing a South Beach Diet. I stopped a couple years ago so it all came back. I understand muscle burns fat so I saw your site on a blog and was interested in the 3 day workout program with a busy lifestyle this might work. Is this something that will work for a guy my age. How long are the workouts? Do you provide nutrition advice too?
Yes it will work and the workouts are close to an hour long. Yes, I provide nutrition advice, check out my warrior shredding program.
Hey Greg! My messages don’t seem to be working on this blog post, but i’ll give it another shot.
I’m super keen to buy your new program but is it appropriate for someone trying to lean gain, or is it more relevant for guys trying to shred fat/maintain muscle?
And do you think i’d be able to sprint train and play tennis occasionally in the week? I’ve hit a plateau in strength/mass gains after 5kg from August until now.
Thanks heaps man, your superhuman strength feats are inspirational!
Jonny.
Yes you can do some sprint training and tennis during the week while on a muscle building plan. That is completely fine. My Greek God course is for muscle gain. It’s not for people that want to lose weight.
Hey Greg,
I realize that the indicator exercises should not be changed – But if I’m too weak to do weighted chin ups what would be a suitable replacement to build me up to them? I can only manage 3 body-weight chin ups with good form at the moment.
I have access to dumbbells, barbell & a pull up bar.
Thanks,
Dan
I would start with 1-2 sets of bodyweight chin ups then 2 sets of bent over dumbbell rows. When you can do 8 chin ups then you can start adding weight.
Hey Greg,
I’m super keen to buy your program, but is it more appropriate for guys who are trying to lose body fat whilst retaining muscle? I’m still bulking (5kg since August) but have hit a plateau in my strength gains and have been pretty unstructured in the gym lately- would you program be good to break through such a plateau for lean gains? And suitable for someone who sprint trains for Athletics/tennis occasionally?
Thanks heaps man,
Jonny.
The Greek God Program is for guys that want to gain plenty of aesthetic muscle while staying lean. It’s not for guys that want to drop body fat, that’s where my warrior shredding course comes in. My program would definitely work wonders at breaking through your plateau.
Hey,
I started with your shredding program and lost some weight, now I want to start with the Warrior Shredding program. Currently, I have 160 lbs and am around 6 feet tall but still have 15-16% body fat. So as I understand correctly I am a little underweight (as I should be around 180 lbs), but still have too much body fat. How should I proceed with the Warrior Shredding program? Should I put on some weight with over maintenance calories or stick to 500 kcal calorie deficit, just train and put on the additional weight thought muscle growth?
I’d first lean down to 10-12% body fat. This would probably mean dropping down to 150-152 lbs. Then you’d want to lean bulk up to 170 lbs while keeping your body fat under 12%. Then you could lean down to 165 lbs and under 10% body fat.
Hey Greg,
Like Tyler, my shoulders are a really stubborn muscle group. What’s the best way to go about making them big while gaining strength at the same time. Also it seems that I have droopy shoulders. Any way to fix it?
If your shoulders are droopy then you need to drop body fat. I’d recommend building strength on shoulder presses and doing very high volume on lateral raises and rear delt flies.
Hey Greg,
The thing is, I am around 10% body fat ( I checked since I’m only 16 my metabolism is still pretty high). And by high volume, how many reps and sets would that be?
P.S. sorry for the questions, I’m still quite a beginner in this
I recommend 1-2 exercise per muscle group for 3 sets of 4-12 reps.
Happy Holidays Bro! Always enjoy your blog. Assuming your back in Canada. Enjoy the holidays.
I’ve been doing your how to bulk up like a hollywood action star workout for 8 months now…over-training maybe but i’m addicted to the results i’ve gotten. Awesome and revolutionary workout, man! Should i move to the 3 day split now? I did some reverse pyramid training in the workout but i think my gains somewhat stalled out by now.
Yah come down to a three day split. Will improve strength and recovery.
Hei Greg!
I just want to say that you have opened my eyes, after i bought your kinobody muscle course i am finally on my way to a kinobody, thanks to you! Everybody should buy this program, it is a revolution in all the confusion about training for the perfect body, that everybody wants!
I just wondering if i can use this routine for ultimate benefits:
A
Incline dumbbell press
Weighted dips
Lateral raises
Scull Crushers
Pushdowns
Hanging Leg Raises
B
Weighted Pull-ups
Clean and Press
Rear Delt Flyes
Biceps Curl
Hyperextensions
Calve Raises
All exercises are in 6-8 rep range and 3-5 sets.
Can i use clean and press instead of just hang clean?
Thanks fron Norway, Bro!
This is on the higher volume side! I’d get rid of either skull crushers or pushdowns on Workout A. I’d also do 2-3 max effort sets instead of 3-5 sets.
What is the difference between the Greek God Muscle Building Program and the Kino Body muscle building course?
The Greek God Muscle Building Program is the Kinobody Muscle Building Course. I just renamed it to keep it in line with the three different classes of Kinobody Physiques.
Hey Greg!
Even though i don’t know you personally, you definitely have a big influence on my life through your work, so i thought you deserved a Merry Christmas and a happy new year, here from Denmark!
So keep up the good work, hope you will keep up this amazing blog and all your work, and really looking forward to whatever you have planned in the new year (:
So cheers man, and happy holidays!
Thanks so much Thomas, means a lot!
Greg, great article thanks for the solid advice. Can you elaborate on your thoughts for incorporating cardio into this 3-day lifting routine. I assume you are okay with 3-days of cardio in between your lifting days (per your comment above) however is Plyo and HIIT going to be too taxing on my body and recovery… particularly if following a below maintenance calorie intake? Would I be better off doing a moderate intensity tread-mill walk workout for 40-60 minutes only? Thnx
Yes you can definitely do some cardio on rest days, that’s definitely okay! I’d definitely recommend lighter forms of cardio or being active in sports. HIIT is on the more intense side but it should be fine for some people.
Marvelous article by the way!
What are good ways to pick up girls at the gym? I go to a big gym with a lot of pretty girls. Serious question. Not trolling.
I’ve never really done the gym pick up stuff. Mostly because I workout at a gym with literally no hott girls. But really, the best way to go about it would be to be as natural as possible. “Hey, this is a little random, but I just saw you and thought you looked downright cute and I just had to say hello. I’m Chet. Your name is?” The main thing is to take your time, speak slowly and maintaing good eye contact. After a bit of chit chat, you can then say, “well I should probably get back to my workout, but here, let me get your number, we should do drinks one night.”
Hey Greg,
I bought your kinobody muscle building guide a while, and it has helped me tremendously to make wicked upper body strength gains while staying quite lean. This march I am going with some friends for a week long ski trip and want to get a very lean strong lower body while maintaining the upper body strength I have gained. My question for you is how would I go about doing this effectively. I’m afraid if I incorporate plyometrics and hiit sprints into my workout I will lose upper body mass.
Hey George
You won’t lose upperbody mass from sprints and plyo’s! It won’t happen, so don’t worry, you’ll be fine.
Hey greg,
I find myself plateauing with weithed chin-ups. What do you suggest I should switch to or change?
You can change the rep range. IF you’re doing long reps continue dropping the weight and working in a higher rep range. Or vice versa!
Hi Greg, I purchased the Kinobody Shredding Program in September (and then the Warrior Shredding Program in October, ha! ) and I didn’t get the new version/update yet.
I’ve read through so much of your website I felt I had to support it with purchasing your programs.
Hey Tim,
The Greek God Program is the update to the muscle building course. Everyone who purchased the muscle building course has received the update (Greek God Course).
Greg- Just got your warrior shredding program and really enjoying it. Good stuff. I was wondering how you implement advanced bodyweight training into your program(one arms chins, pistol squats, etc,) into your program as I see you do them. I am familiar with alot of the progressions. Is that something I could do before lifting or could I do it on off days. Same question for plyometrics and would either us these effect strength gains or recovery. Thanks man.
Well by getting stronger on core weight training movements, naturally you will become better at bodyweight movements. A couple months out of the year I will substitute weighted chins for assisted one arm chins. I also use pistol squats for my lower body training.
Love this, any kind of deal if we’ve bought the two previous guides?
At the moment there is not! Logistically it would be ver difficult to set that up for past customers so I haven’t offered anything like that.
Hey Greg,
I have three more questions about your greek god program:
1) What do you think of neutral grip pullups? Don’t you think they’re a better option than regular chinups because they’re less stressfull on the joints (elbows and shoulders mainly)?
2) How much should we rest between exercises (both RPT, regular sets and SPT)?
3) What do you think of a 24 hour fast (eat stop eat) once per week and follow your lean bulk protocol on the other days? Do you think that would be an effective strategy to stay lean while bulking?
Thanks for your time.
I like neutral grip pull ups! Great movement. I think both chin ups and neutral are great exercises. Some gyms don’t have access to neutral so regular chin ups is the default movement. You can substitute one for the other.
Rest 2-4 minutes for RPT and about one minute for SPT.
No, I don’t do long 24 hours fasts anymore. If you’re following a proper set up nutrition plan there should be no need to use a 24 hour fast. Also I don’t find fasting more than 18-20 hours to be particularly enjoyable.
Hey Greg!
Curious how the Greek God program differs in content from the Warrior one that I read a few months back?
It was around this time I was cutting my training volume back because of being annoyed with even 4 days a week and some workouts being way too long in length.
Granted that I also began eating more (I began to learn my actual daily burn), people began to notice changes RIGHT AWAY. I was weighing less and yet I was asked how much I’d gained recently. Measurements up too.
3 Days per week is proving optimal for me at this moment. I think the Warrior type program you have is 3 days as well. This is what makes me wonder the difference before picking up.
1. The Greek God program focusses much more on strength and muscle gain. There’s much more workout routines with an emphasis on strength gain, fast muscle growth and specialization protocols. The warrior course focused much more on nutrition for effortless fat loss while maintaining muscle with a simple workout routine.
Hey Greg! Would you recommend the Strength and Density workout in your muscle building program or in your kinobody blue print? Which method will get me the fastest strength gains?
Thank you!
If you have the muscle building course then go with the strength and density routine from that.
Have your methods changed much since the Kinobody Muscle Building Program? How much has been updated? Just wondering if the material in the new course is much different than what you’ve been writing about on your blog for the last couple years. Thanks, and keep up the good work!
Still the same core course plus a new routine and training technique! The original course works incredible well.
Hi Greg, really look forward to reading this program. I purchased your kinobody muscle building course back in March and I just wanted to know if you still get this program for free/ when it will be available?
You should have it now
Hey Greg, I want to ask you what is the difference between this program and Kinobody Muscle building program you released a year or two ago? I have that program and this seem a lot like it, so I was just wondering did I misread something hahaha :) thanks bro!
Hey Milan,
This is an updated and rebranded version. If you purchased the original program a year ago you should have received an email with the update.
Thanks for your blog. Love the podcast too.
You have highlighted Mike Matthews a lot (thanks for that). But this blog highlights the major difference in your approach and his. How should we proceed… the 5 day split of Matthews or 3 day split of kino?
Don’t get me wrong, training 5x per week works as well. I’ve just always had better and more consistent success with three intense workouts per week. You’re going to have to pick the approach that you gravitate towards.
Hi Greg!
what is your take on street workout/ calisthenics. guys like lazar novovic from barbrothers who has incredible body strength and incredible physiques. they can do slow muscle ups, explosive push ups, one arm pull ups, weighted muscle ups, front lever holds, etc. they train in a circuit type of training.
http://www.youtube.com/watch?v=5n3mbzcRHj8
just curious on what your take is on this. i think they also workout at least 4x a week. :)
It’s a lot more difficult to reach peak physical shape with their style of training. For everyone of those guys there’s 200 other people who are stuck at only doing 10 pull ups. Using progressive weight resistance is the simplest and most effective way to ensure continued strength and muscle development.
Hi Greg, I want to lose weight, I am on low carb. diet and brisk walk routine from 2 months and have joined gym for weight training recently. Can ur program work for me? I mean 3 days a week?
Yes the greek god course will help you build muscle and improve your physique. If you want to focus more on dropping fat and getting lean then you’ll want to pick up my shredding program – http://www.shreddingprogram.com
Hey Greg,
My compliments on your site and the articles. Awesome stuff. Very honest information which is rare on the internet.
I’ve got a couple of questions about deloading.
1) What do you think about deloading?
2) Do you use it yourself? If yes, how?
Thanks!
Greetings Erik
1. Not a huge fan of deloading. If necessary, take 3-5 consecutive rest days. If you feel that you’re getting burnt out then change the exercise variation to something different.
2. No, I don’t deload.
Your workouts are awesome. I’m 32 with a young family and I save time following your programs and am in better shape now than when I was 22 following more traditional bodybuilding routines at 3 hours easy 4 to 6 times a week. Time with my wife and kids is important to me and your workouts deliver. Current 6’5′ at 244 body weight. BF is higher than I’d like at around 15%. Personal records of 305 incline bench and 65 pound chin up when I could barely do one body weight a year and a half ago . Thank you!
When will I get the updated copy of Greek God? Waiting anxiously. Started with Kino about a year ago.
Awesome Michael! Thanks for sharing this with me. You should have the download information for the course now.
Hi Greg!
Great article as always! I just have 2 questions/
1. I can do incline bench 1.05 x bw for 5 reps and flat bench 1.23 x bw for 5 reps. im gonna start doing close grip flat bench. what weight do u recomend me to start with?
2. Do u prefer a close grip chin up or a shoulder width chin up? How do they differ?
1. You’ll have to test that out for yourself. Probably a little lighter than regular flat bench.
2. If you want to work harder on the lats then do shoulder width. If you don’t want to get your back much bigger and focus more on the biceps then do close grip.
Hey Greg just read through your new Greek god guide I was wondering though if I should do 500 on all days and cut for a week or stick to 500 on training and a 100 calorie surplus on cardiovascular days. Thank you
Both options work quite well, I’ve done both with great success. I’d recommend whichever protocol is more enjoyable for you.
Hey Greg!
Thanks for your program, I love it so far!
I’m following the Kinobody program for 4 weeks, and I’m really into it!
You talked about a free update for your Greek program, but don’t receive any email about it.
Is it normal?
Best,
Thanks Arno,
Glad you’re enjoying the program. You should have the download information sent to you now.
Hey there man good night. My name is Adrian. I’ve been lifting constantly for about 3 years, i used to be a sprinter and now i only dedicate myself to weights since i have a very busy schedule as i am starting my medical internship. I’m 5’11 and weigh 176lbs and my numbers look like this:
Clean and Jerk 245lbs
Squat 315 lbs
Bench Press 225lbs
I actually try to focus on the big lifts like clean and jerk, snatch, all kind of squats, bench press and deadlift. I usually do a full body 4 days a week split but with all the work i have to do i only get the chance to workout 3 times per week if i get lucky. My question is, what kind of diet should i follow if i’m on a 2-3 times per week program and what my program should be like in case i try to at least keep my strength on those lifts and avoid getting fat or losing muscle mass. Thank you very much
You don’t necessarily need to follow a specific diet when training only three days per week. I’d just keep calories a little lower on rest days and eat a bit more on lifting days. Avoid big calorie surplus’s in general is important to avoid fat gain. Aim for about 2 lbs of weight gain per month is a safe bet for lean muscle gain.
Great stuu as usual, Greg! I for one truly appreciate all your hard work. You provide a boatload of quality and relevant information and for that I am thankful! Thanks buddy!
Thanks Jim! Really appreciate it.
So I’ve been doing the muscle building course for a 2 months now, but I have a few concerns.
1. I’m only gaining about 5 lbs. on my lifts each month. Could lifting too heavy be compromising my form and limiting gains?
2. Can’t seem to get the hang cleans down. Is there another compound move that can be substituted? If not, do you have any recommendations on how to get those damn cleans right?
Thanks man!
1. Some progress will be slower than others. 5 lbs is still not bad. Over the course of a year that’s 60 lbs which is huge. If you’re already at the intermediate level then I wouldn’t be too worried. If you’re not using proper form then you should reduce the weight slightly and start back with a weight that you’re comfortable with for solid form.
2. I’d go with sumo deadlifts.
I can only agree! I used to train 4 times a week (sometimes 5). Typically my best workout was on Monday because I got rest over the weekend. The remaining sessions were a struggle, especially Friday’s. Now I train x3 times a week as per your recommendations and I literally put in 105% every single time and smash each exercise! Loving it! ps. did you ever end up uploading recording of the seminar you held for Warrior Shredding program?
Awesome Paul!!!
There is a recording of the webinar but that was only sent out to people who purchased the original webinar as a prelaunch for the warrior course.
Hey Gregg,
I just yesterday purchased the Greek god program. I have a question before I start. Im really new to lifting so don’t judge me. You give two examples of workouts to do on the density portion. How long do I do the first workout before switching to the other? Also, the specialized training are they for well after I’ve built my body up and I just want to focus on certain areas? One more thing, do you suggest using a protein shake? If so what should I purchase?
Start with the version one for 12 weeks. Then version two for 12 weeks and then you can go into specialization. Protein shakes aren’t necessary if you’re getting in sufficient dietary protein.
Thanks a lot Greg I can’t wait for Monday to get here. I changed over to your program from Mike Matthews. There is nothing wrong with Mike’s program it’s just when I read your info I connected more with it. The five days a week was tough to maintain but I feel I can really dedicate three day with no problem. Thanks for the info I’ll keep you posted on my strength gains…
Awesome James! No doubt you’ll make great gains!
Hey Greg,
Ive been reading some of pavel’s stuff recently and im curious about the effects of grease the groove training.
Iv got some weights in the garage and wondered whether you think youd be able get bigger muscles (due to the increase in size of the muscle fibres ) through this type of training. Or will the strength gains come without an increase in muscle size?
I know you recommend for example hitting chin ups with 100lbs attached for 5 reps, would reaching that goal with this alternate route, lead to the same results?
Cheers man
Grease the groove isn’t as effective for muscle growth since you’re stopping well before failure. You’re just improving your muscular cordination with less muscle hypertrophy. I’m not a fan of grease the groove because it’s not practical and it doesn’t lead to as much muscle growth.
Hey Greg. Great article! I’m definitely feeling the minimalist workout. I’m just coming off of a year doing VIMB where I’ve made great gains but I’m definitely in customisation mode and really wanna give this style of training a try. Biggest problem I’m having with my workouts at the moment is keeping the times down. I find that when I add in warm up sets and increase my rest times etc I definitely lift more weight but my workouts take longer and I’d love to be able to get em’ down to like 45 mins if poss. Any suggestions on how to keep the workout times down? At the moment I do, Chest, Shldrs, Tri’s-Legs, Calves, Abs- Back, Biceps, Forearms over 3 workouts. 2 days on, one day off.
You’re doing too many movements. Hack it down to 4 exercises and 2-3 sets per movement. As well, only do warm up sets for the first exercise of a given muscle group. After you can go straight into your first work set.
How would you recommend splitting up the muscle groups and exercises for this 3 session/week plan?That is assuming I am content with the strength and size of my legs.
Thanks Greg
It’s up to you and it also depends on your current physique development.
You could alternate between a Workout A and Workout B
Workout A – Chest, Shoulders and Triceps
Workout B- Back, Biceps, Abs
I like to exert myself every day and it’s part of my daily routine, but 5 days a week of lifting has left me a bit tired at times. What’s your take on light-ish cardio on the non-weight days to help stay lean and offset the occasional beer-heavy weekend?
Light cardio or sports on rest days is perfectly acceptable. It won’t cause the neuro fatigue that lifting generates.
Where do put cardio in? I am all over rest days, but I need cardiovascular fitness (endurance and bursts) for my real life sports.
I am 55, 160 at 6′ and just around 9-10%. Go team.
You can hit cardio on rest days, it won’t negatively effect recovery for strength training. Don’t go overboard on the sessions, 30-45 minutes max!
Hey Greg great work man few quick questions,
1.) Since i found your stuff end of summer i have lost around 5 – 6 inches from my waist. Im 6 ft tall im currently weighing around 162 pounds on my best days although it fluctuates up to 166 some days. My waist is 33 inches currently but my stomach still looks a quite flabby. Its a million times better than before but i seem to hold most of my fat in my stomach. Few years ago i put on a lot of weight as in like 70 lbs lol anyway even then i just had a huge stomach but the rest of my body was not that fat. I looked overweight but i could kind of hide it by wearing baggie jumpers so most people just thought i was a bit overweight when i was acutally a lot overweight.
Anyway now sometimes people tell me im looking too this and stuff because i lose a lot of weight in my face and legs etc and even though alot of my lifts have went up a lot i have not put on much muscle as im usually cutting. But im kind of afraid to keep cutting and look like a skeleton or something. And i dont have a very skinny build or anything its somwehere in the middle not bulky not skinny just typical athletic frame maybe similar to your own without the muscle lol. Anyway seems to be that kind of skinny fat thing people talk about although im the type who put on fat quite easy and muscle mayble less easy although its hard to know as i usually am on a cut rather than a bulk.
So any advice on that?
2.) You say dont do more than 3 lifts per week? I have been doing your three lifting days monday, wednesday and friday. usually doing chest,shoulders,tris monday – back and bi wednesday and chest/etc again friday and then alternating opposite the following week as you recommend. The only thing I have changed is I do some legs and lower back on saturdays..I dont do much. Few sets of squats few sets of deads some calf raises and a lower back raise. I do this as i dont have much muscle on legs although they are quiet solid my thighs are only around twenty inches.
Anyway the reason i add this day is becuase i have very little interest in legs and i like to keep my workouts focused on upper body during the week and i dont want to do less upper body sets during the week just to do legs and also it find i lose my focus. Also i only spend 20 -30 mins on saturdays and i take it easy i dont push myself too hard to keep improving compared to during the week. I do try to keep adding more but i let it happen slower in its own time. I dont do many sets on saturdays.
Anyway do you think its still bad to add in this fourth day? or I need to drop it?
sorry for so many words to describe something so simple
keep up the good work :)
Hey John! Awesome results dropping 5-6″ off your waist, that’s incredible!
You can take a break from cutting and focus on gaining muscle. Then you can go back to dieting. That’s perfectly fine.
Yah that is okay to do a bit of lower body saturday. Just always make sure to train upperbody after a full day of rest.
Hey Greg. Nice article. I know you’ve been doing some work with mike Matthews who I really rate as well. I take it you don’t agree with his training protocol? – 5 days a week. 9 sets per body part apart from arms which are 6 sets. He seems to be making really great strength gains. Thoughts?
There’s definitely more than one way to skin a cat. I have had the best results training three times per week and many people I’ve worked with have had similar experiences. But if you want to train 5 days per week, Mike’s method is probably the best way to go about it.
Greg-
I’m curious as to how you get the “sweep” under your chest? Is it from doing dips or does it just have to do with BF%?
Thanks,
Jerry
The sweep comes when you build up your chest. If you get strong on regular bench press you will develop the sweep. You also have to keep your body fat around 12% or less.
A lot of people argue though that hitting a muscle more than one per week is optimal for muscle gains. Especially if you have a week body part. Due to the elevation of protein synthesis. So two times would be best. With that said though it’s imperative to eat over your calorie maintenance and it’s a lot easier to eat more when you work out three or four days a week max. Eating more on days you work out. So I actually agree with your workout plans and have seen better results with your plans. Great Article as usual Greg!
Thanks Josh!
Hi Gregg, thanks for this post, it is very interesting, Can I train 3 days per week using VIMB??? so instead of training 2 days in a row, I’ll just have to train 1 day and the next just rest, right???
Yes that could work. Alternate between the different workouts for three sessions per week.
hey Greg can you share a simple workout 2 days per week…sorry I dont have money to buy your latest program…I said 2 days per week because im not interested in traing legs…I wish you a happy new year 2014
THere are plenty of routines on my site. Check out the Bruce Lee Simplicty article and Warrior Physique Workout
Hey Greg
I started following you last spring as I entered (mandatory) military service in Switzerland, thus only being able to strenght train once a week.
Doing maximum strenght, compound lifts I was able to get stronger, even with just working out once. Back in normal life I’m now doing three workouts a week, seems optimal to me! strenght steadily increasing effortless
Thanks for all the adivce
Awesome Nicolas! Keep up the great work.
Hey Greg,
When will be receiving the update if we previously purchased your Muscle Building Course? I’m really looking forward to diving into it and see what’s new in the program. Also, will those of us who purchased the previous program be getting the bonus pack you mentioned? Thanks bro! Loving the lifestyle/fitness balance in the new content!
Today, took longer than expected because I had to compile all of the emails from people who have my muscle building course.
Yep you’ll get the bonus.
I saw your 50″ jump video. I was able to do box jumps, but now I just can’t find the courage to do it. I don’t know what happened. What’s usually going through your mind when your about to make the jump?
I pretend that I have superhero jumping abilities and can launch 10 feet into the air. Then 50″ feels like a walk in the park.
Great article. I’ll definitely have to give this a try!
Hey Greg!
Really excited about your new program. i have some goal questions:
current stats
height: 6’2″
weight: 191 lbs
waist: 37″ (yawza!)
incline bench: 135×5
Dips:30×5
chinups:5lbsx5
deadlift:330lbs
1- What size waist do you think I should be shooting for?
2-How much weight do you think I need to lose for warrior or greek god?
3- which one will be easiest to get to first?
4-what do you think is a good time line for warrior physique, for greek god physique?
you may recognize my email or have it in your files- I did starting strength- WHOOPS haha. now I know better.
I must admit though, I do feel like I haven’t worked out if I don’t squat- that full body crush makes you feel so good after! What could I do to change that?
last thing- still didn’t get the updated program sent out to me, what should I do?
Thanks again!
1 – 33-34″
2 – You’ll need to drop about 15 lbs of fat and gain 5-10 lbs of muscle for the warrior. (180-5 lbs with 33″ waist). For the Greek God you’ll want to be around 190 lbs
3 – Go for the warrior first
4- It will take 4-5 months to get to the warrior then another 6 months for the greek god
THe email will get sent today, had to compile all of the buyers emails so it took a while.
What program should I follow I did for a full 30 days the ryan gosling example of workout and did rlly good but I’m still at 12.5 BF with 177 lbs and 5″11 inch tall I’m confuse with wich program follow eather warrior or the greak god I’m stronger and looking better but I don’t see my abs yet and sometimes with some clothes they calling me skinny suggestions ?
177 lbs at 5’11 is actually pretty big. I’d cut down to about 9% body fat, which would take you down to about 170 lbs. Then you could lean bulk up with the greek god program to a solid 180 lbs at under 10% body fat.