Five Keys to Building Muscle like an Avenger
In only a few short days, the latest installment of the Avengers – Avengers 2: Age of Ultron – is hitting the theatres. Two of the cast members have incredible physiques… Can you guess who they are?
I’ll give you a hint: they have the same first name…
Yup! Chris Hemsworth and Chris Evans.
Both of these actors have quite remarkable muscle development and leanness.
I would categorize them both as having the “Superhero physique”. The Superhero physique is the third and highest level of Kinobody development (Warrior being the first stage and Greek God being the second stage).
In this post, I’ll teach you how you can achieve a Thor or Captain America Avengers status muscle and physique.
Watch the Video Here
First Things First: Strength is King
There’s no shortcut to adding a ton of muscle. I’m sorry, it’s just the truth. Packing on 20 lbs of muscle in 2-3 months is… well… out of the realm of what’s possible. It’s just not in the cards.
The research doesn’t support it in the least (unless you’re regaining muscle that you lost)… Gaining a good chunk of new muscle takes months. Adding about 20 lbs of muscle takes a good year of training.
Now the only way you’re going to be able to support an extra 20 lbs of muscle is if you become a hell of a lot stronger. There’s no doubt about it. If you’re benching 150 lbs, you’re not going to add a lot of size to your chest until you can rep out 225 lbs.
It’s just really freaking hard to have a lot of muscle and be weak. Funny enough, no one really argues that. I mean, you’re not going to be able to do 100 lbs dumbbell shoulder presses (per hand) and have small shoulders.
However, most muscle building workouts people follow don’t focus on the number one driver of muscle growth: Progressive overload!
Every week you want to be pushing for some type of personal record, whether it’s one more rep or an extra 5 lbs on the bar. If you do this week after week, you will gain muscle consistently.
This is why I recommend lifting only three times per week (to maximize total recovery), focusing on key movements and getting strong at them and using a reverse pyramid set up so you can push hard for personal records without getting burnt out.
The bottom line is this – if you’re not getting stronger week after week, your chances at building a Hollywood Superhero-worthy physique are pretty much all but gone.
Leanness Over Mass
When it comes to looking like a real-life superhero, or even playing one on the big screen, leanness trumps mass. It doesn’t matter if you’re 220 lbs, no one cares – it’s the look that you have.
Russell Crowe in Gladiator probably had about 20 lbs on Brad Pitt in Troy, but no one was talking about the “Gladiator workout”. Everyone wanted to look like Achilles.
Well, the same goes for building the Superhero Body. Leanness and proportion beat mass. And in order to have great leanness and proportion, you’re going to often weigh a lot less than you’d expect.
Why? Because body fat and waist measurement need to be very low. This is what will support great definition, muscle shape and this is what will create the illusion of being a lot bigger than you are.
Don’t obsess with packing on the pounds. That will kill the chance of you looking like a superhero. Instead, take the weight gain slowly to ensure little to no fat gain.
If you’re getting stronger and progressing on your workouts, you’ll be building muscle and supporting an awesome physique (don’t worry about adding weight quickly)
Pack on Muscle in the Right Areas
Focus on packing on muscle in a way that will have the most powerful effect.
For the Superhero look, you want to build just enough size on the upper back to support a great V shape. This can be accomplished with a regular dose of heavy weighted pullups (building up to the 100-Pound Club).
You also want to build some big, rounded superhero-worthy shoulders. This requires a combination of heavy shoulder presses and high volume lateral raises and rear delts.
The third most important area to build is the upper chest. A thick and full upper chest gives you a powerful, aesthetic and masculine appearance. Your chest will look like a plate of armour or even a superhero suit.
I recommend focusing primarily on heavy incline presses to develop the upper chest. Another great movement is to do hybrid incline dumbbell flyes or Kino Flyes (featured at the end of this post).
Finally, if you want to fill out your sleeves and have a great looking set of arms, you’ll need to do ample curls and triceps extensions. That said, this is the icing on top of the cake.
Building a great upper chest, shoulders and back will naturally support good looking arms. The direct arm work will take things to another level.
Prioritize Two Key Muscle Groups
During a Superhero-style bulking program, I recommend prioritizing two muscle groups that you really want to build quickly.
People make the mistake of trying to get huge fast everywhere, at the same time. As a result, they see little to no progress. The idea is to make slow and steady progress on your entire physique, while making dramatic results on two muscle groups.
For Thor, I would focus heavily on the upper back and shoulders (Hemsworth has an awesome upper back and shoulder development). Therefore, these two muscle groups would be hit with more volume than the rest of the physique.
For Captain America, I would focus heavily on building the chest and biceps. This seems to be where Chris Evans muscle has the best development. In both cases, these guys would be slowly adding muscle to their entire frame.
Only their prioritized muscles would be growing the fastest. What you’d notice is with Thor muscle – his back and shoulders would pop out and strike you. With Captain America, you’d be blown away by his chest and biceps.
Utilize Rest Pause Training on Prioritized Muscle Groups
To take muscle gains to the next level, we’d want to do a form of ‘pump training’ to maximize fluid-based muscle growth (sarcoplasmic hypertrophy). The most efficient and effective form of pump training is known as rest pause training.
This is where you pick a weight you can do for 10-15 reps. After this ‘activation set’ you rest only about 10-20 seconds. Using the same weight, you rep out about 3-6 reps. Rest 10-20 seconds, perform another mini set of 3-6 reps. Rest and repeat for a total of 4 mini sets.
This protocol works so well because it allows you to maintain a high degree of muscle fiber recruitment with a relatively light weight. This almost gives you the benefits of heavy weight training and the benefits of lighter weight training – in one simple protocol.
Bonus – Rest Pause Movements for a Thor Physique
Here are my favorite rest pause movements for a Thor physique. These exercises are going to focus on providing more volume onto the shoulders and back.
These are supplemental exercises in nature, and are to be performed in addition to heavy compound movements.
Movement #1: Cable Lateral Raises
//www.instagram.com/p/xC_hlMFnV0/
Movement #2: Incline DB Lateral Raises (No Cables No Problem)
Movement #3: DB Cuban Presses (to Destroy the Lateral & Rear Delts)
Movement #4: Sternum Pull ups or Seated Cable Rows (for a Great Back)
Rest Pause Movements for a Captain America Physique
The following movements are my favorites for building a Captain America physique. These exercises are going to hit the chest and biceps beautifully.
These are supplemental exercises in nature, and are to be performed in addition to heavy compound movements.
Movement #1: Kino Flyes or Machine Flyes (for a great chest)
Movement #2: Pull-Down Machine Curls
Movement #3: Kino Curls (No pull down machine, no problem)
Super Big News
Oh yeah and super big news!
I know how excited people are about the launch of the Avengers movie. And I know how naturally, people are going to want to be more motivated than ever before to take their strength and muscle gains to superhero status.
So, I decided to do something special… I decided to let people get my latest muscle building course – the Superhero Bulking Program -for $30 dollars off… Yep, for a limited time (because of the Avengers 2 movie coming out) it’s now only $47.
And I rarely – like RARELY – ever discount my Superhero Bulking Program.
It’s simply packed with so much value, that it’s worth its weight in gold. That said, I want you to take action and achieve the superhero physique. So if this gives you the kick in the butt you need, then I’m happy!
Your Own Team of Avengers
What’s even BETTER is that I’m starting an elite Facebook group for my Superhero Bulking Program…
It’s called “Project Hollywood Physique”.
This is where you can interact with other people following the program, ask me questions, share progress and share pictures of your meals or clips from the gym.
It’s going to be the most awesome thing ever. It will be like having your own team of Avengers to get jacked with you. But to get access to the elite group, you need to be on the Superhero Bulking Program.
If you haven’t picked it up yet, click here to get access to superhero bulking.
(You’ll get the invite to the exclusive FB group in the member’s area, so you’ll be able to join it right away.)
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Being at 165lbs and at 5ft11 with a 13% bodyfat goal= building mass and strength what program is best suited for me? I’m assuming Greek god right? Is this the right program to start for me? I am definetly doing superhero program as well but I see you need to go through greek god first.
you should lean down a bit more to 8-10% then start on Greek God Program.
Hey Greg!
Can you please say which routines (the ones from the SHBP, Blueprint, Blog,…) you think are best for achieving each of those 2 physyques you talked about (one with back and shoulder emphasis, other with chest and biceps emphasis)?
If you don’t think there are any routines best suited for specializing on those muscle groups at the same time, can you give a rough layout of how you’d structure them?
Thanks a lot!
the SHBP does have those. but to get there, you must be decently strong on key lift then do the SHBP. if you’re not then start with GGP
Yes but the SHBP has Chest and Back, Shoulders and Arms Specialization, I was wondering whether if you’d already created routines aimed at the 2 types of physique you described by specializing on shoulders and back and chest and biceps.
I was thinking of specializing on Chest and Biceps before the Summer but can’t find a routine that specializes on those muscle groups at the same time on any of your available resources.
you could rotate them
Hej Greg
For calf raises what set up do you think works best: RPT, SS or Rest-pause?
SS
Hi Greg,
I was just wondering if deadlifts are actually necessary for building a great physique in terms of the ‘aesthetic’. I know it’s a great exercise for strength but I’d like to ditch it as it’s causing my lower back all sorts of problems. Thanks.
It’s not necessary, don’t worry man!
Hey Greg, just wanted to inform you that I finished my cut. I posted my picture two months ago here because I wanted to know what my body fat is and you told me that it was about 12,5-13 % and that I should be about 10 if I cut about 4-5 more pounds of fat and I did it! So right now I’m about 183 pound, 10 % bf at 5 ft 11 :) thank you for your advice and good luck with your work man :) cheers
Greg,
Been on the AFL program for a couple months now. I am 5’8″ tall and weigh 163. Waist is currently 31 and want to drop to 30. I feel like my waist has been stuck for a couple weeks or so and weight as well. I have been averaging a 600-700 calorie deficit per day as of last month. I seem to be leaning up in other areas. Just stay the course and waist will start to drop again? Strength is maintained so I don’t feel I am losing muscle. Is it possible waist will stall and weight while leaning in other areas?
Thanks
Yeah sometimes the waist will stop dropping as you lose fat in other areas. Don’t worry, keep on pushing mang :)
Hey Greg,
I just keep hitting the wall and losing strength.
I’m on the GGP, but since I’m 50, I think my recovery just ain’t there anymore. I’m thinking about trying this A/B split only twice a week, like Monday and Thursday. Maybe that’ll allow better recovery. What’d you think? Have you tried something like this with success?
How long have you been on the program?
HEY GREG was wondering if i can do those db cuban presses instead of rear flyes instead ?
For sure!
GOOD WORKOUT MAN
Hey Greg!
So here’s the deal. I love cardio, I love long runs and I love having good cardio. So my question to you is whether there’s anyway to incorporate long runs into one or all of your programs?
yes, that’s fine. you can do them on off days.
Thanks!
I was curious because Greg always mentions that doing long runs and cardio may even hurt your progress. So my follow up question is whether or not long runs help or hinder progress
well it depends, as long as you’re not aggressively running like doing HITT or Sprints on off days but like a light jog. then there’s no problem.
Greg,
Would you do incline press before bench press in your workout routine so you could lift more in the incline?
yes.
Hey greg,
For Greek God Program, My Standing press is by 115lbs but i can only do 3 reps should i lower the weight and go for 5 or stay at 115lb? I raised the weight last week but could only do 4 on 110lbs, I am on a recomp.
yeah reduce weight and hit 5 reps
Hey Greg!
Two quick questions I’d like to ask you:
1. Is it OK to perfrom all arm isolation work Rest-Pause fashion? I know you like to do some RPT isolation arm work as well but heavy isolation arm work really messes with my shoulders.
2. Is it OK to switch the SHB Program Shoulder and Arm phases’ Monday and Friday workouts so that I’m doing my Heavy Chest day on friday?
Thanks!
1. You can always do reverse pyramid like 6-8, 8-10, 10-12. I prefer reverse pyramid as it’s the best way for progressive overload. But if you’re having issues with that on arms, then rest pause will work quite well.
2. Yeah that’s fine !
Hey Greg!
Just wanted to know whether if you can write an article and/ or do a video on forearm and grip training. I think “big” forearms look great and powerful and a strong grip always helps!
Thanks!
Yeah that’s a great idea.
Greg,
I am currently using your AFL program. Performing the GG workout along with AFL and was wondering if it would be ok on workout A performing Dips as my second exercise instead of incline presses. So Standing press, dips, skull crushers, and laterals. Been doing incline for awhile and wanting a change. Also, wanting to emphasize shoulders for next 8 weeks.
Thanks
Th
Yeah that can work well man. Go for it.
Hi Greg, really good article and great that you actually show which exercises to do!
I tried rest pause for my abs (a pretty tough session) and the next morning my abs looked less lean. Is that because of the pump/fluid build-up rest pause gives?
I doubt that’s what it was. I’m sure it was just a natural fluctuation.
Yeah, I think I just freaked out a little. The following day it looked normal again and my pants fit exactly the same.
Hey
Coming towards the end of my cut (finally). I’m currently at 9-10% BF and following the GG strength and density routine. I’m going to cut for 2-3 more weeks, before a transition into a lean bulk.
Over these last two weeks, would it be overkill to do MEGA training while in a deficit, and should I wait until I start lean bulking? Or is it doable while cutting and beneficial/productive to physique?
Cheers
Hey Greg, Do you think swimming would impact recovery? Like 4x a week, 30m each time?
Thanks
No, It wouldn’t impact recovery
I can easily fast for 20hrs everyday, and it makes me adhere to my diet better. I also plan to train at the end of my fast (after 18hr fast). Can I build muscle doing this with GGMB?
yes, as long as you hit your calories
Hey Greg Im trying to do this workout routine, https://kinobody.com/workouts-and-exercises/warrior-physique-part-2-training/ but I can’t seem to do a single dip. What exercise should be done to replace the weighted dip?
Close grip push ups
Hey Greg,
This is a great strategy for a superhero physique, I think a lot of people neglect trying to get stronger when they go to the gym and instead just try to pump as many sets as they can which only seems to work for a short period. Combining this strength training with some pump style training is always the best way to go, which I know your Superhero Bulking is all about.
I did purchase back in December and immediately jumped on the Shoulder Specialization phase and I’ve never seen growth in my Shoulders like it. Its such a good program.
Thanks,
Adam
Dude that’s freaking awesome! You should email me a picture of you after following the program with a short little testimonial and I can add it to the superhero page.
hey man,
Just sent you an email,
Thanks again,
Adam
Thanks!
Greg, i agree with your approach of building muscle slowly and making “lean gains”. The problem is that people don’t believe this is possible. I see many guys being one dimensional and thinking that they should bulk and put a lot of size first and then do a terrible diet with zero carbs and lot of salat & chicken to cut the fat.
The result is that they don’t loog good after bulking. Not only this, when they start the cutting they either stop it quickly and stay fat because they see that they are losing muscle or they lose a lot of the muscle they have gained through the bulking phase.
I had this mindset of getting huge and then start cutting but thank god i stopped thinking this way before i looked like a cow wearing a human uniform. I just didn’t like my body back then even if i have added about 28lbs really fast.
It’s really nice to find someone like you who has the same training philosophy. I believe that the problem lies on instant gratification. People just want quick results. They go to the gym and want to get big and lean right this moment…Not possible.
After all this stuff i would like to ask you a question. What is the benefit that sternum pull-ups pull-ups provide comparing to normal pull-ups?
Wish you have a nice day,
Damian
Live and breathe it man and people will follow. Almost all my readers don’t do that mega bulk and cut approach anymore.
Sternum pull ups are like a hybrid pull up / row / pull over. It’s a very challenging movement and hits the back very hard.
Hey Greg, good report. Can i use intermittent fasting if my priory is to build muscle and at the same time burn some fat? I like your diet approach by skipping breakfast and just take 1-2 cups of coffee instead before lunch, and eat 2 big meals per day. Or is intermittent fasting best when you just want to lean down and lose fat.
Yes you can do IF while focusing on muscle gain.
Thanks for the answer, youre the man!!!
Hi Greg!
I bought the superhero bulking program on the first week it was released. am i also invited in the fb group?
Yes! Invites will be sent out today :)
Your Latest Video on how to maintain a low body fat percentage was interesting. When on a recomp phase for your Greek God program can i go lower in protein or should i keep it the same?
You can go down to 0.8g. Yep, that’s fine.
Great article Greg!
Im doing the GGMBP with Agressive fatloss (the first program), so Im not bulking. Right now Im @ 190lbs and about 20% bodyfat. My goal is to get to 7% with the GGMB and purchase your new Agressive Fatloss 2.0. Roughly, how long would it take to get from 190lbs ( Im 5’8”) and 20-22% to 7%?
Also, should I stick with GGMB or follow the Agressive Fatloss 2.0 workout??
Thanks for your troubles Greg!!!
That will probably take about 5 months, realistically. You can start with GGMB… after 2 or 3 months, if you start to plateau, go to AFL workout.
Would you recommend people who already have made it to that Greek god physique to purchase this program? Or can people who are on the Greek god do this training?
You don’t have to necessarily be at greek god status to do this program. That said, you should have built up a decent level of strength and muscle first. And ideally you’d have two years of strength training experience.
A great protocol would be to do about 1 months of Greek God Training. Then pick 1 phases from superhero bulking that you want to do. Then go back to 2 months of greek god training. Then do 1 phase for superhero bulking.
Great article Greg! What are your stats/physique type would you say in the video for the Cuban DB presses that you show? I’m not gonna lie I’m really mirin that one and it would be my end goal to achieve
Don’t really remember exactly… Hmm maybe 175-176 lbs. 31.5 ish waist i’m guessing.
Ah ok, I was going to guess around 180 lbs and 10% bf maybe? Regardless I really prefer that physique than 7-8% and think you look awesome there.
One other thing, I’m a relative beginner and probably should have grabbed GGMBP as my first kino program but was so damn tempted by Superhero Bulking that I grabbed that (I plan to pick them all up in future). For someone not at good levels of strength yet (150 lbs incline for 5, 115 lbs OHP, 35 lbs neutral grip chins at 150 lbs BW) would you modify superhero program in any way or run as is for now?
I could have been 178 lbs.. But I think I was no more than 9% body fat there. Hard to say unless I could go back there.
You’ll still make great results with superhero, but the strength gains won’t be quite as fast. You could do this routine for 8-12 weeks before going into superhero bulking (http://www.muscleforlife.com/gregory-ogallagher-kinobody-interview/ )
Awesome, thanks for the replies Greg!
Also, I owe you for introducing me to Pop Chips, those damn things have changed my life LOL.
hahah thanks man! Now tweet at them and me @popchips @gregogallagher
Hey Greg, I am currently doing your MEGA training routine right now. I play soccer very frequently, that may or may not cause my thigh and glutes to be big (too big) and that discourages me to even train legs. My jeans don’t fit because of this. What do you recommend me doing? Should I keep training lower body like in your regimen? Im also cutting by following your IF guide! Thanks Greg
If you have enough size in your lowerbody, you can do sprints and explosive jumps for your lowerbody instead of leg lifts. Those movements won’t increase size.
How about squats? I heard people saying that it increases glute size. Can you create a routine that focuses on toning and losing excess butt size? Lol.
And I cant do explosive jumps since my gym doesnt have anything :(
Well, to lose size on your glutes, you’ll need to just drop fat and stop training that muscle. Nothing magical.
And can I maybe change the lower body day into an upper body training (chest, back, shoulder, etc)?
That would be too much, you wouldn’t have full recovery. So I would do sprints or something on the leg day. You could do some light shoulder isolation work too.