The 3 Male Body Types: Warrior, Greek God, and Superhero
The different body types
The ideal male body types all focus around achieving extreme physical excellence in aesthetics, strength, and fitness. Now when I say aesthetics I am not referring to the puffy, round and curvy physique of bodybuilders.
Rather I’m talking about a hard, dense and angular physique with broad thick shoulders and upper back muscles, masculine square chest, rock hard arms, taut waist and athletic legs.
However, even this detailed description allows room for different builds. In fact, as my physique has improved and I’ve built strength in the gym, my body has shifted in size and development.
There are three different male body types that you can be achieve. These include the Warrior, Greek God and Superhero build. With each physique there is an emphasis on aesthetic proportions, leanness and functional strength.
The difference between different body types is the level of muscle development attained. With proper, tailored nutrition intake and a well designed strength training program, you can achieve any of these physiques. Let’s take a look at each class individually:
What Is The Warrior Physique?
- Exceptionally lean, toned and wiry
- Shredded abs
- Appears slim in clothes
- 6-8% body fat
- Ex: Brad Pitt in Fight Club, Christian Bale in American Psycho
The warrior build is one of the original male body types that I encouraged at the start of this blog back in 2011. I was turned off by the meat head movement to get bigger at all costs and opted for a lean male body and toned physique instead. The warrior workout routine is geared toward low volume strength training to build firm and dense muscle development. As well, it is essential that you reach and maintain a low body fat by using a warrior diet and nutrition strategy.
The great benefit of the warrior physique is that your face will be seriously defined and chiseled. Blue steel baby! Your body will also photograph incredibly well. You may appear slim in clothes but when you take your shirt off jaws will drop. This is the precise look that my warrior shredding program focuses on.
NOTE: If you have any fat to lose, the Warrior Shredding Program is where you want to begin your physique journey.
What Is The Greek God Physique?
- Muscular with great definition and proportion
- Stands out in clothes
- 8-10% body fat
- Ex: Brad Pitt in Troy, Daniel Craig in Casino Royale
This is the look that I have shifted my emphasis towards in the last year. The Greek God Physique definitely attracts more female attention, provided you wear well fitted clothing. As well, this bigger and more muscular build makes you appear more dominant and imposing. Girls will ask to feel your muscles and they may even nonchalantly bump into you quite often.
This type of physique comes with some serious strength and power! In fact, I didn’t have this physique until I was capable of incline benching 240 lbs for 5 reps and chinning 100+ lbs for 5 reps. My new Greek God Program is designed around achieving this type of physique.
What Is The Superhero Physique?
- Incredible Muscle Development
- Looks like a real life superhero
- Rockhard muscles and chiseled abs
- Ex: Chris Evans in Captain America, Chris Hemsworth in Thor, Henry Cavill in Superman
The Superhero Physique is very similar to the Greek God Physique but with an extra 6-10 lbs of ‘pretty muscle’. This additional growth is achieved by adding high volume pump training into your lifting regime. An emphasis on high quality carbs is important to stock up muscle glycogen stores.
My new Superhero Bulking Program focuses on attaining this physique and includes four phases – chest and back, shoulders, arms and a bonus phase.
The Superhero workout, which incorporates this type of training, should be reserved for those who have surpassed the intermediate stages of strength and training
Building the Kinobody Physiques
Building the three different male physique and body types is all about implementing your training and nutrition in the proper way. It requires a consistent increase in strength on movements that best enhance your muscle development. My preference is towards incline bench, standing presses, dips, chin ups (weighted chins and dips of course), barbell curls, skull crushers, lateral raises, rear delt flyes, bulgarian split squats, calf raises…..
If you are getting stronger in the gym consistently (microloading helps big time) and gradually bring your body fat down, then you will eventually hit one of the male body types. First, you will eventually reach the Warrior or Greek God build. You will need to attain a lower body fat for the warrior physique. For the Greek God physique you will need to build up more strength and mass.
Taking things into Superhero status requires a great nutrition protocol. It also takes some additional high volume lifting. For most people who aren’t already seriously chiseled, I would recommend cutting with the warrior shredding program.
Next, I would build great strength, proportion and muscle density with the greek god program. This would take you about 80% of the way to the superhero physique. For those that want to achieve the highest level of muscle development, the last step would be to work through the 8 month superhero bulking program.
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Hey great post! However, the body fat percentages are off. None of the actors are under 10%. I’d say they’re all around 10-13%. 6-8% is nearly impossible naturally. Achieving it is not healthy and will deplete muscle mass. 6-8% makes people super vascular and have strong definition and striations. Under estimating body fat is a common mistake, so I mean no disrespect.
Hey Greg I’m excited to start one of your programs, I’ve been following you on YouTube for a while and I can’t decide which program to start I’m about to turn 20 I’m 5′ 11″ 189 pounds and I’ve been lifting for about 1 1/2 years. I can do more than my body weight for squat bench and incline in the 200’s and I can do 50 lb weighted pull ups for about 5 reps I just started weighted pull ups after watching your page last week. I don’t know my body fat percentage I measured my waist at my belly button it’s 33 1/2 I don’t know what program to do I don’t want to be super skinny so I don’t know if the warrior program would do that or if I should do the Greek god program I can see my abs but I do have some fat covering them and would the Greek god allow them to show fully while putting on some size?
Greg, I want to start one of your programs. Despite all the videos and the survey, I’m not sure which program I should use. I’m 5 9 and Incline 225 x 5, flat bench 250 x 5, strong shoulder presses with DBs, and barbell. I have some fat, guessing between 20-15%. Which program would you suggest for someone with those numbers?
Been thinking about the warrior shredding program^^
either warrior shredding program or aggressive fat loss. you’ll still maintain strength with AFL
Hey Greg,
Just having a little bit of trouble choosing between The Greek God and Superhero programs. Im 5’11”, my waist is 30.5 in and about 162-164lbs at I would say 7-9% bodyfat. Honestly am not sure about my incline but my OHP is about 115 for 7, maybe that’s a decent idea of strength.
Thanks man!
If you’re at decent strength then you can do super hero program
Hey, Greg. I just started the warrior physique program and I’m trying to figure out the diet part of the program. I was wondering if I can still drink protein shakes either after working out or just at any time during the day? I wasn’t sure.
you can drinking it anytime during the day. it’s flexible dieting.
Starting this week on the warrior. I want to work out chest twice a week since its a weak point. Where would u put it within the week? After workout A,B or C?
Thanks,
Chad
You’re cutting, don’t worry about hitting your chest twice per week. If you’re going to do it anyway, then add some incline dumbbell flyes on the day that you’re hitting back and shoulders.
Hey Greg! Quick question: when should I take my whey protein on off days? does it have to be far from my other food intakes and isolated or can I mix? When I am in workout day I take it after the gym with some food as I replenish my body with nutrients. Whats your take on this? Thank you.
Well you don’t have to take it but you can technically take it whenever you want
I have 2 more questions..whats ur current measurements like wrist,arms,chest,waist,thighs…and last question..how can i contact with christopher now bcoz he no more put up articles on nogym.net.
Hi, im from india.im 17.im a newcomer to your site.your all articles and workout routines are awesome.regarding this article,i want to ask whether physique like chris evans and henry cavill can be really built without steroids
Yes it can. It might take 4-5 years of serious effort though.
Question which program you´d suggest Greek God or Super Hero Bulking:
I’m 5’11, weighing 175 pounds, 31,5 inch waist and 49 inch shoulder circumference. I happy with my waist and my six pack, but I want more upper chest, back and shoulder muscle mass. I currently incline bench press around 4×200 lbs, chin up with 5×60 lbs and military press 6×135 lbs.
Appreciate your answer.
Thanks,
Michael
I’d go superhero bulking! You have great size and leanness as is.
Yo Greg, how’s it going ? I’m kind of stuck at the moment…my measurements are: waist= 32.5″, chest=39.25″, shoulders=48.75”, and arms=16″ flexed. I’m at roughly 14 percent body fat and weigh 82.5 kg, what should I do? Use the warrior shredding program that I bought or continue to slowly add mass? I’m confused ;/
I would cut down to 8-10% body fat first, then focus on adding muscle.
Hey Greg!
Do you think if chest (upper) strength and size is needed as well as shoulders, would it be better to do you muscle and density workout to hit those muscles twice a week than to do the warrior program right now?
Also, do you think it’s worth trying BSN cell mass over creatine?
Thanks man! Your revolutionizing the fitness game!
I’m so out of the supplement game, I am not the person to ask about this. But most of those BSN supps are overpriced hype to be honest.
Well warrior shredding program is for leaning down. If you need to get lean follow that program.
[…] some interesting stuff around aesthetics" and how to achieve a particular look with exercise. The Kinobody Warrior, Greek God & Superhero Physique Personally, I would like to strive for the Greek God look. There is something about aspiring to […]
Hi Greg!
Just a quick question to ask before I start your program. I am about 5’8 at 180lbs. Should I start with the warrior plan or do you recommend maybe the Super Hero one?
Definitely the warrior plan. You’ll want to lean down and get your waist down to 30-31″ before focusing on a lean muscle bulk.
Greg, how do I know if I should start with GGP or the new super hero one? I’m currently 5’11 165lbs, 11% bf, can bench a little more than body weight, chin-up with 45lbs so far, squat with 225. Thanks man
Very good question! I would start with the greek god program for 2-4 months to get your chin ups up to 80 lbs and incline bench press up to 205 lbs for 5 before doing the superhero routine.
Hey Greg!
I’m debating whether to try out the Greek God program beginning early October or September.
In September, I’m following this diet + exercise plan (Daily Shred Diet) to get me lean- I’ve got somewhat of a stomach and chunky legs- and then figuring I’ll put on some muscle.
If I start GGP while still fat, will it limit my results, basically?
You can do the GGP if you’re fat, as long as you’re eating at a deficit. So you would want to cut your calories down to around 11-12 calories per pound of bodyweight.
That’s good to know!
How would our muscles likely change during the however many lifting + deficit weeks? I figure we’d maintain however much muscle we have but not get many gains- unless we’re newbies- but you’re the fitness expert! :)
You’ll be able to gain muscle while cutting. I see this all the time. You just have to focus on eating at a small-moderate deficit with proper training.
Hey Greg, I can’t seem to be able to buy the Greek God program? It keeps saying my card is decline but I can purchase of sites like amazon and I have enough money in the account?
email me at support@kinobody.com
Greg! Been counting days off from the calendar till the release of the Superhero guide! Can’t wait. How is it going? Thought it was going to be out this week but I also know it will be worth waiting!!!
Hey Johann, thanks for the support my man. It will be out next week, this time I’m not pulling anyone’s legs. Like really, not joking lol, next week it shall be here. Try to hold yourself together, it’s going to rock. And I hope are on the waiting list – if you’re not, then get on like now, like right now. here is the the link – http://kinobodyelite.com/forum
Hey, can you please help. I am 6’5 and weigh 210, I’m lean with muscle but I want to shred so it’s more noticeable. I am new to all of this can you pleaze help with specific steps daily for fasting I will follow thanks hope for a reply.
Check out the ‘start here‘ page.
Greg! When are you releasing the new muscle building course? I’ve “mastered” the greek god course so I dont know what to do until you release the new one! Is there an exact date? what should I do? Thanks
Very beginning of august. It’s taken some time dude but it will be worth it!
Hey Greg how’s it goin?!
Just a quick question regarding the warrior program. While doing the chest&tricep workout, what does the rear delt fly target? I thought that was more for the back but I’m guessing I’m wrong??
Thanks man!
You’re right, that works the back of the shoulders but I like to hit rear delts with chest. It’s good for promoting proper posture and staying injury free. Plus it will encourage better shoulder development. And having to do lateral raises and rear delts in the same workout is boring lol.
Hey thanks for the reply Greg!
One more quick thing…I have had a dip in how much I have been able to go to the gym for a while (back on track now!) and I noticed Ive probably gained 5 pounds. I about 5’9, 155 now.
I started back to the gym with your warrior program and my question is, do you think that is the right program for me presently? Or would the Strength and Density be better? Also and almost more importantly, my stubborn body part is by far my upper chest. Would it be worth doing two incline exercises instead of say incline and then flat bench? Or would keeping something like flat bench be better for just helping round out my chest overall?
My arms and shoulders seem to be fast responding, but chest (mainly upper) just doesn’t seem to make much progress and never really has….
Thanks a lot Greg! I really appreciate everything you do!
John
Yes that’s the right routine for you.
Yeah you could do incline barbell bench press and 20-30 degree incline dumbbell flyes
Hey Greg!
I recently moved to a new gym and their chin-up hand area moves as you perform chin-ups on it, making it increasingly difficult to carry a similar volume compared with stationary (standard) chin-up bars.
So, I WAS doing like 6 reps with a 35 pound kettle bell on the standard chin-up bar but last night could only manage like 2.5 poorest form reps with the same amount of weight. I even struggle doing just bodyweight chin-ups on this new apparatus. So, in order to keep progressively micro loading, can I just start afresh and disregard my previous number at the old gym and start with like +12 pounds or something to hit the desired reps of 5,6,8? I do feel that this new chin-up apparatus recruits more of my biceps than the previous one I was using which is good though.
Thanks Greg!
Yeah start from scratch with an appropriate weight with this new chin up variation.
Hey Greg! Ive been doing MEGA for 4 months. 1 month level 1, and level 2 and 2 months for level 3. What do you suggest me to do? (mega is fun but if you know whats best to do I’ll follow your advice. Please develop your opinion so I can understand you fully. Furthermore, is it possible that I am seeing myself a little bit leaner than when I started, even though I have made some solid gains in weight and muscle? That is crazy good, but I think it is just an illusion as losing fat involves eating under maintenance as you explained. Thanks!
I’d suggest going back to one of the strength and density routines. In 2 weeks I’m releasing my Superhero Bulking course. That would be the next logical progression if you want to gain more muscle. Yes, it’s possible that you’ve lose some fat in the process.
So, when will be the eact date of release? I will buy it right away so what would be your best approach for the 2 weeks: MEGA 3 for 2 weeks or what option?
It will be released beginning of July. Yah You can do MEGA 3 for 2 weeks.
Hey Greg,
I am from Germany, sry if my englisch isn’t very well.
I am 16 years, 176cm and on 16.8% (dropped from 27% over 2 years traning)Body fat and 40,9% muscles
I want to get a sixpack
I’ve tried an Diet (Cut Down to 13% BF) but i can’t handle it over a long time.
I want your greek god physique!
I like it a Lot so i have The Question
I doesn’t want to lose my gains for reducing my body fat, can i get the six pack and building more muscels with the greek god Programm ?
P.S. I eat what i want so i dont follow a Programm or clean eating to hold 16.8% BF.
Well sounds like you need to drop body fat. My warrior shredding program is better suited for fat loss. You’ll even be able to experience strength/muscle gain while following it.
Okay thanks,
I have a little question about the eating Plan in the warrior Programm,
Is it Fasting because you do this and it Sounds very hard to fast for 16 Hours
Yes there is a fasting component in the warrior shredding program. This involved pushing your first meal 4-6 hours into the day. It’s actually pretty damn easy when you start eating bigger meals and use some black coffee.
Sounds hard for me because i am eating very much before my first two leasons but i want to get it so thanks a lot and i keep starting the programm
Hi Greg,
I have been following your Greek God program for a few months now.
I seem to have a major plateau on the incline bench press for the last month+ in terms of numbers, although my chest is probably superior compared to my arms.
For some reason my arms (biceps in particular) simply aren’t responding well to the BB curls (atm doing 27.5kg: 9,8,7 reps but not with great form- I know, I’m weak as fk.). I’m fairly happy with weighted chin progression though, up to 36lbs for 5 reps. What alternatives could I try to bulk my arms (particularly outer biceps) up a bit?
And because my legs are naturally quite small from distance running for many years, I would ideally like to dedicate one sessions to them a week if possible in conjunction with the push/pull split. My ROM is way too shit to do pistol squats, and I don’t think it’ll ever improve much because i’m sitting at a desk-job essentially 8-6pm each day.
Thanks Greg, I love all your work man.
I’d suggest sticking to incline dumbbell presses for a month then going back to barbell. You might be weaker on barbell after but you’ll start to make solid personal records. Arms take a long time to grow dude. You’re not going to notice much of a difference after 1-2 months. Sounds like you have 4-6 months of proper training for your arms to be at a good point. If you want to build the outer biceps I’d suggest you do hammer curls.
Hi Greg! Thanks for all the tips I get from you! I’ve done the kinobody workout for almost 6 months now and I’m very pleased with it! Although I find my biceps to be very stubborn.
What can I do? Should I hit them every other day maybe? Or change between dumbells and barbell more often, – I only shift like every 2 months. Thanks for everything!
My new workout article is awesome for building up stubborn biceps – https://kinobody.com/workouts-and-exercises/zac-efron-workout-for-neighbors/
Greg,
I can’t find your Super-Hero program on the website, is it available yet?
No sir! I’ll be getting it ready for late June though!
Hi Greg!
If we are looking to cut from 16-18% bf (90kg bench, 65kg overhead press, 74kg+17.5kg weighted chins x5) would you recommend that we start with the warrior shredding program or the greek god workout program
1. Cut with warrior shredding program and then move onto greek god S+D workout?
2. Cut with the greek god S+D workout?
Always enjoy reading your stuff!
Option 1. Cut with the warrior shredding program.
Hey Greg! I have done 1 month of each MEGA levels and it has been a great run. I have put 3kg of lean mass which goes great along my 10% BF haha. However, I was wondering what would you recommend me to do next… I LOVE MEGA, but what is your best advice for me? If it was up to me I would do MEGA 3 till the day I die haha. Thanks in advance!!
Yeah if you’re still making gains you can do another month or 2 of MEGA. Then i’d go to the specialization routine for whatever muscles you want to build up the most. Also my superhero bulking course will be coming out soon. That would be the next natural progression.
Daniel Draig has the Greek God Physique, but why do you just put him in the category “Cut” in you Warrior Shredding Course? Does that mean the only difference between Warrior and Greek God is BF levels? Or do you have to build “Godlike” strength for Greek God and only “Great” for Warrior?
Warrior is the leanest but it’s also the most slender. Greek God is somewhere around chiseled and cut but with more muscle mass. And yes, greek god is generally stronger.
I haven’t started your protocol, yet that is, but I was wondering how you felt about John Kiefer’s protocol of Carb Backloading? Such as your thoughts on high GI carbs and only eating carbs post workout and later in the day. Both your protocols and Kiefer’s claim similar results but I haven’t seen the greatest progress, besides in strength and additional muscle mass, while on Kiefer’s protocol for almost two years. I don’t pig out on cake or anything like that but I can’t seem to ditch the belly fat and love handles.
Thanks, Greg.
Hey Cole. Well what it really comes down to in terms of maximizing results is hitting the proper amount of macros for each day. Ensuring that you’re taking in the optimal amount of calories with a good balance of carbs, fats and proteins in the number one driver. So I think Kiefers protocol can work well when you focus on hitting a specific amount of cals/macros.
Ok, so basically all it comes down to is proper cals and macros. Thanks, Greg!
That’s right!
How would you describe the physique that the Abercrombie and Fitch/Hollister have? A warrior or greek god physique? Or a mix?
More along the lines of warrior in terms of muscle development but usually they’re at a slightly higher body fat: 8-9%.
Hey Greg thanks for opening my eyes to all this bullshit that society calls fitness. I was wondering If I can get a nice fully defined six pack with the Greek god program. Does it matter If I eat white rice at a caloric deficit and whats the difference with brown and white rice.
If you are dropping fat so eating at a deficit while following the greek god program then you will definitely get a defined six pack, no question about it. Not a huge difference between white and brown. I prefer white rice because it is generally absorbed better. Brown is lower on the glycemic index but that doesn’t really matter within the context of a whole meal including fat, protein and fiber (veggies).
Would you recommend using the greek god program even if you’re not 12% body fat or less or to use the warrior shredding program until you get there?
If you’re around 15% body fat you could do the greek god program and recomp (maybe go a little lower in calories). That can work too. But generally, if you need to focus mostly on fat loss, I would suggest the warrior shredding program.
What are your macros? And I am cutting now but I feel like I am losing size.
Doesn’t really matter what my macros are because it’s dependent on size, activity level, goals and preferences… If you’re cutting properly you shouldn’t be losing much size.
Greg,
How much sweet potato/brown rice do you eat to hit your carb macro on the training day?
Me personally? If I’m doing 300g of carbs then I’ll have a couple apples and a total of around 1300g of potatoes/sweet potatoes.
Do you eat like 650g cooked sweet potato in one sitting???
Like it’s nothing ;)
Greg,
How much carb do you eat on the day that you train? Based on the calculations mentioned your program, I would need around 300g carb and that would be like approx. 1.3kg cooked brown rice or sweet potato, lets say I’m gonna eat most of my carb (around 260g) on meal 1 and 2 that would amount to 500-600g of brown rice for each meal. How could I eat all that without getting sleep afterwards, those are huge meal!!!
How do you do yours???
Well for the raw weight of rice it would be about 180g. You adapt to it and if you’re eating your meals with some solid protein and added fats then you won’t get as tired.
Greg,
Question about the Greek God program. I have been doing it for about six weeks and have been very happy with the results. I started off with back specialization and I now want to move onto shoulder specialization. I wanted to know if you feel there is a big difference between seated and standing shoulder presses? Also, any suggestions for rotator weakness? Thanks a lot.
Kenny
There’s not a huge difference. WIth standing you’re going to get better core activation which I find is desirable. I also find standing to be better for the rotator cuffs. But I occasionally mix in seated dumbbell shoulder presses into the mix.
Greg,
Can I just brag that I finally pressed 3 sets of 6 reps on the incline today with 45 lb plates. (45×2+ bar= 115). That’s about double from my starting point, with only three workouts a week 40 mins each. I have been on Greek God for ten weeks now and have made sick progress. Big fan here of the GGMB course.
Mike
Awesome to hear Mike! You’re killing it. And I’m pretty sure you hit 135 lbs brotha!
The bar usually weighs 45 lbs.
Hi Greg, my name is Richard and I am very interested in your Greek god program, my friend showed me the video,at the top, and I was impressed by the warrior build, but when the Greek god build came on I was in complete shock, it looked like the body of a god that could wrestle a lion, and lots of respect for your commitment to strength, health, and forum and the amazing even proportions in the muscle groups. But I am 22 6″0 and weigh 167 my dad and mom used to both be body builders, and my granddad was also a body builder, so I believe I have the genetics to gain the power of a Greek god and the respect that comes with it, I study Greek mythology, and want to start my own training appeal company with the theme of Greek gods. But first I need the body, but I am unaware of how to achieve that. So I was wondering what is the Greek god program, and what it comes with.
Thank you
. Richard Barry
Hey Richard, the Greek God Program sounds like a great option for you. It’s a full in-depth course on training to achieve that physique. It covers everything training and nutrition related and has several different workout routines to get to that level of development. This includes strength and density training, specialization training for lagging muscle groups and advanced MEGA training.
Sorry for the more questions. Several workout routines, so does that mean several workouts, or several routines with different exercises?, also I don’t have a personal trainer and I would be going at this alone, does it show the proper way to do each exercise? And you are putting nutrition in there for fifty bucks. That’s a steal, when people usually charge a ridiculous amount for their meal and nutrition plans. You’re a hero for selling this so cheap!
Hey Richard, I cover nutrition in it and give meal examples. I don’t show the proper way to do each exercise, it’s under the assumption that the person either knows how to perform the basic movements or they’re capable of having a friend show them or they can learn the technique from a youtube tutorial.
Hey Greg, I started with MEGA level 1, i have been doing it for 2 weeks and it is going good. I was thinking 1 month for each level. What do you think? Do you have any “optimal” range for each level? Thanks.
Yes, that’s perfect!
Hey Greg,
I bought your GGMB program about a month ago and everything is going well with the pullups and pulling exercizes, but I’m having trouble moving up in my bench and shoulder press. Should I switch up the exercizes, and if so how do I increase strength with dumbell exercizes? Thanks a ton
Yah you can switch to dumbbells. FOr dumbbells use a rep interval for each set. Example – set 1 – 4-6, set 2 – 6-8, set 3 – 8-10. When you hit the top end of the rep range for all three sets then increase all of the weights by 5 lbs.
Greg, just found your site. My long term goal is the Greek god physique but short term I want to look good as I can while I get there. I’m 5’11” and 170lbs at 15% body fat. I need to cut first but how low would you cut if you were me and then what bf range would you stay in?
I’d cut down to 10-11% first. Then stay between 10-12% body fat as you bulk up.
I’m fairly tall at 6’1 with chicken legs and am wanting to get bigger and stronger legs. Do you think the same method that you use for the mega workouts with heavy reps in the first part of the workout followed by higher reps less rest in the last part would work. I want to get bigger legs but I also want to get them stronger bc I play soccer as well…maybe do squats with heavy weight for 6,8 and 10 reps at the beginning then squats with lighter weight at the end with 12,10,8, 6 12-15 with less rest?
You won’t need the MEGA stuff to grow your legs to a good level. Just hit 3 sets of squats reverse pyramid, romanian deadlifts and some front foot elevated split squats (to build the vmo). If you want to do pump training, do it on the calves.
Hey Greg I recently bought your greek god program. I read the FAQs and you suggest starting with the strenght and density routine because it is the ground for getting strenght gains and then prepare for the other routines. My strenght is already in many of the excercises you suggest in the Great category, almost all of them (I trained strenght training for 1 year but not with the same focus you do). Should I start with the MEGA workouts? I think I should do it, but inside those MEGA with should I start with, if I start with number 1 how many weeks till i swap to number 2 and then number 3? I firmly believe Mega level 3 is also in my reach as when I did srenght training before reaching your program I was being overtrained, doing strenght AND pump in same routine. Please answer!!!!
Do 6 weeks at-least of strength and density first. Then do mega. Do 3-4 weeks at each level before progressing.
But i thought the strenght and density was to build the ground for strenght. As i told you before my stats are pretty much all between good and great range. So… You still advice me to go for the strenght and density for 6 weeks and then go through the MEGA workouts? Last Friday i tested MEGA level 1 and i did it very well (it was mainly to get the starting weights in the excercises). If it helps you… Im 158 lbs with 9-10% bf. Thank you, my man.
You can start with MEGA. But since you’re completely new to the program you’ll make solid strength gains on strength and denstiy so that’s why I advise you to start there even if you’re lifts are already very strong.
Hey Greg,
Just wanted to know when that Superhero Physique video is coming ;)
I got here – http://www.youtube.com/watch?v=CMqZtcmEcD0
Then I decided I was a little big and so I’ve been leaning down.
So I did 40,40, 35 on incline curls today for 6, 8 and 10 reps. So next Time would I do 40,40, 40? I feel like I’m going to plateau eventually so I was just curious….
You should have gotten more reps on your first set. If you plateau switch to barbell curls.
What are the proportions for the greek god physique? also what are your proportions?
I cover that in the greek god course. I have about a 32″ waist, 45″ chest, 16-16.5″ arms and 51″ shoulders.
Is it ok if I can only do 15 lbs added on weighted chin ups? Should I do reverse grip pull downs instead or should I stick with chin ups until I get stronger?
That’s fine. Start doing them weighted.
If I worked out Monday Wednesday and Friday of this week on mega level 1 is it ok to work out again on Sunday or do I need to rest 2 days til Monday?
Sunday should be okay but I prefer a 7 day schedule
Oh ok i will wait til Monday to start again then. During my off days would it be ok to do high intensity interval training? I was thinking walk 90 seconds sprint 30 seconds for 15 minutes total. Maybe do that 2 or 3 times a week or just once or twice to burn the last amount of body fat or would that be overkill?
Once or twice per week max. I’d suggest 30 seconds sprint and 90 seconds walk
Oh ok cool that makes sense. Thanks man. I noticed one of the supplements u take it creatine. I have been taking it and was wondering if im supposed to take it on my off days or not?
I don’t actually take creatine because I’m not looking to gain more size. I’ve used it in the past and it was quite helpful. Although I was taking this creatine known as hypergain, which I found to be more effective than monohydrate. You want to take it every day, even on rest days.
Hey Greg,
I’m 18 and about 130lbs at 5’7. I definately want the warrior physique like brad pitt in fight club or cam gigandet in never back down but with a bit more muscle. Should I gain muscle and then lean down? The thing is I feel like I’m too small to lean down first. What do you think?
Hey Eric,
You could gain muscle up to 145 lbs first, then you could do a cut.
Ok, I like that idea but since it will probably take me quite a bit of time to build the muscle, what would you recommend for looking my best for summer? I want to look my best for pool parties etc. while still working my way to 145lbs. I can see the outline of my abs in the mirror but I wanna get shredded lol. And as for cardio I want to at least be in shape and be heart healthy, so would it be ok to do HIIT/cardio/ or walking during my routine on off days? Thanks for the advice Greg people like me would be lost for routines that work if it wasn’t for you!
You can do 20 minutes of intervals twice per week on non lifting days. Don’t worry too much about getting shredded while you build muscle. Just focus on staying lean and you’ll end up looking way better. Then when you have the size you can focus on dropping body fat.
Hey Greg,
Trying to determine what program be best for me. I’m 34 5’8 175lbs around 13-15% body fat, been working out for a year but not getting results i want. I Would like to be 175lbs but low body fat to see abs. What do you recommend? Do your plans come with a diet plan as well?
Yes my plans come with an in-depth nutrition plan. I would suggest doing the warrior shredding course first to get down to 8% body fat. This will take about 3 months. Then you can focus on eating at maintenance with the warrior shredding program for about one month while training. Then I would go to the greek god program.
Im 36 with roughly 22-25% bf – looking to get in the low teens – which program that you offer would be best for max results in shortest amount of time? Thanks!
Definitely the warrior shredding program. That will allow you to smoothly drop down to a low body fat. Once you get to the low teens you can start eating at maintenance and focus on muscle gain.
Hey man I am 5’11,I weigh about 195 pounds and I am around 13-14% body fat. In order to get the greek god physique should I start with your warrior shredding program then the Greek god or can i jump right into Greek god program?
Well I’d suggest leaning down to around 8-9% first. The warrior shredding program will be extremely valuable for that. Then you can get on the greek god muscle building program. 5’11 and 195 lbs is very big. So I’d lean down to around 180 first.
Alright thanks a lot men!
Hi Greg,
I am definatly a Superhero guy :D
Had one quick question though (asked this once yet couldnt find it in the comment sections for some odd reason)
I am progressing in my lifts quite well, but I got some streams in the process (armpit area). And they get bigger each weak, any suggestions?
Cheers
Are you talking about stretch marks?
You could consider getting a stretch mark cream, that will help. I’ve heard shea butter works quite well.
So on the mega workouts can I add A muscle specialization? Also is there a substitute for hang clean? I’ve never done them but my friend broke his wrist doing them in hs. Lastly on incline dumb bell curls do you turn at the top or do you just curl straight up. Basically what is the correct form? Thanks man
You can do rows instead of hang cleans or you can do deadlifts. Don’t mix the specialization workouts with the mega.
Curl straight up, you should start the rep with your palms facing forward.
Ok awesome that clears up a lot of things for me man. I’ve already seem crazy results after 1 week of the mega program and am loving how strong it gets you as well! Good looking out man!
Ok Im trying to get the superhero physique before spring break. I just bought your Greek god program. Should I do mega training level 1 first or can I start with 3 in order to be ready by spring break??
Ah I see. I’d do level 1 for the first week, level 2 for the second week and then level 3 for the third week. That will work better since you need to build up to it.
Ok awesome I can do that. How long would you recommend me keeping that routine? Should I continue after spring break or should I do chapter 7 workout from the Greek god program instead
Definitely continue until spring break. Then you can go back to strength and density for 6-8 weeks.
Hey man I am currently doing Adonis golden ratio and recently heard about your Greek god program. I did rusty moore’s visual impact before and now I’m really considering trying your Greek God program at some point. What do you suggest I do?
Well I’m biased but I would definitely start the greek god program as soon as possible. From the feedback, it works like nothing else.
Greg,
Hey man I posted earlier, but I don’t see my post up so not sure if it went through.
I was wondering if you think I could build a warrior body by eating at a 10 times bodyweight defecit, and using bodyweight training? I will train 2 on 1 off a push/pull split. Push day will be parallette handstand and hspu work, planche work, l-sits, and dips. Pull day will be ring pullups, ring rows, ring hlr, and 1 leg squats and jump squats. Off day will be incline walking on treadmill. What do you think, can I acheive the warrior physique this way?
Yeah that should work!
Hi Greg
Love your site!
I just read your Kinobody Blueprint, and for the Base Kinobody Condition you recommend being able to incline dumbbell bench 80% of my own bodyweight.
I’m about 80kgs, (80% of 80kgs = 64kgs)
So do I need to lift 64kgs in each hand, or 32kgs in each hand?
Thanks.
Just making sure I’m tracking my progress correctly. ;)
32kg’s in each hand! Thanks Mark
Hey Greg,
I’m a little confused about your muscle building programs. What are the differences between your muscle building course and the greek god program your launching? Which should I buy?
Thanks.
Wait for the greek god course, it’s the new update of the muscle building course with a rebranded name.
I’m not understanding your Kinobody Blue print. on legs & abs workout, there’s pistol squats, back bridging, and Hang leg raises. are those really enough ab workouts for the whole week on one day? because most of your cardio days on other workout outlines, you usually have more ab workouts in them on non consecutive days. Thanks greg
Yah, I’ve actually lessened my amount of core training to one session, so far it has worked. If you want faster results, I’d recommend adding an additional day just for abs
oh wow, thats amazing. I can’t believe how much little training there is to make your muscles strong and dense. so do you recommend doing like dip bar leg raises/ leg spead, ab wheel roll, renegade rows? also should i add 20 min of extra low intense cardio after the blue print workout just like your warrior training posted on here? because i’m not at 15% BF
Yes you can, that will work quite well. Just pick 2-3 abs movements for each session.
Hi Greg,
I’ll be returning to the gym soon for the first time in 3 months after recovering from an injury. I know
the injury was caused by generally poor training and improper technique. I’m fearful of causing the same injury when using free weights.
I was just wondering whether, in your opinion, a ‘kinobody status’ physique can be built just using Nautilus resistance machines. I know the ideal cause of action would be to get an instructor to show me every technique perfectly (but even they don’t properly know themselves sometimes), but besides the point, do you think machines have an unfair reputation for being shit and can actually get you to the same aesthetic brilliance as free weights can? Thanks!
I’ve met people who’ve built great physiques with primarily machines. I think it can work, but overall free weights are superior. I would definitely invest in learning proper technique when you can. But for now, you can get good results with primarily machines.
Ok thanks, I think it is best to master one technique at a time and then put them all together like a fight sequence as Ryan Gosling did for that ridiculously stylish film Only God Forgives. Mens Fitness interviewed his trainer here: http://www.mensfitness.co.uk/exercises/celebrity-workouts/3310/ryan-gosling%E2%80%99s-abs-workout
What kind of bodyfat would you say he has on this picture?
http://www.onestopmuscle.co.uk/wp-content/uploads/2012/11/steve-reeves.jpg
Do you think you can get a phique like this natural?
6.1 and 215 pounds.
7.5-8% I’d say.
Hey , Greg
I was wondering if this muscle building program you have made a good for football athletes for the ‘offseason and I’m 14 and I just finished my football season and off season is here and I’m looking to lose some weight and build muscle do you think your muscle building program will help get there ? I’m 5 foot 6 and 130 pounds and I’m running back just giving some info. thanks please reply back.
It will definitely help a lot but it’s not a football strength training program. You’ll gain a lot more size and strength on the upperbody then core. So you may need to add in some extra leg stuff like squats and deads.
Thanks for the advice I have one more question I kinda chubby will this help me lose weight too ?
If you follow a calorie deficit diet for fat loss then it will.
what’s calorie deficit , what kind of diet do I use can you help me out
It means to eat less calories than you burn. Check out my articles on dieting for fat loss. The beach ripped diet
I’m looking for a body like this http://www.mbird.com/wp-content/uploads/2013/08/ap.jpg
Hi Greg,
My physiotherapist says that I have developed Supraspinatus Tendonitis in my shoulder and has said I am to do no upper body strength exercises at all for 3 months which is annoying. Anyway, I see this as a great opportunity to focus on cardio, strip fat away and really get my body fat percentage down. However, I was just wondering without muscular stimulation in my upper body, will I likely lose most of my muscle in this 3 month period or as long as I keep protein high, most of the muscle will stay around for quite a while? Thanks.
You will definitely lose some muscle mass in your upperbody but I wouldn’t worry too much about it. Once you hit the upperbody again you’ll quickly regain lost size and strength. So cutting wouldn’t be a bad idea, just take it slow.
Hi Greg,
I am currently going into week 4 of the Kinobody program and I am loving it! Though it’s still too early to notice any changes in aesthetics, I am definitely getting stronger each workout!
I also read that, for counting macros, you advice MyNetDiary. Today, I bought the app and I really like it, however, after putting in my stats, it recommended a 3000 kcal daily plan (my maintenance being 2700/day). When I, however, use online calculators to determine my daily requirements, I usually come up with a maintenance of 2300/day. Since I am still kinda searching for my personal requirements, I wanted to ask what you think.
My stats are as followed: 120 lbs., 5′ 8”, 14.2% body fat, 19 year old male student, daily activities involve cycling to and from university classes (classes last an average of 4 hours a day) and trying to stand as much as possible the rest of the day.
Also: what’s your opinion on carb cycling, so going low carb on rest days, during this program? I know you set up a chapter for macros, but is it better to prevent fat gain during this ‘bulk’ when cycling carbs?
Thanks a lot!
Just use MyNetDiary to track calories and macros, don’t use it to determine the calories because it tends to overestimate calorie expenditure. You’re only 120 lbs so 2700 maintenance is way too high. 2300 would be the absolute max.
As long as you have the same calorie intake, it won’t make a difference if you cycle carbs or not. I prefer to have carbs daily.
Okay thanks!
One last thing: is it okay to do plyometrics on rest days instead of cardio? Or is this interfering too much with recovery?
You’ll have to gauge it for yourself to see. I think plyo’s should be alright. I’d keep the volume low – maybe 2 exercises and 3 sets total.
Greetings!
In the program it says you should do the specialization routines 6 weeks at a time. I’ve just started the “standard program” how long should I be doing that ’til i switch to specialization? :)
Do the main program for about 12 weeks before going to specialization.
Hi man! Can you take BCAA aswell with a cup of coffee in the morning before training? Or do you have to be in complete fasting?
Yep that’s fine!
I’ve been curious what workout would achieve Jason Statham’s physique. I tried one of his workouts for a while, but I didn’t like “the big 3”. I try to avoid doing deadlifts and heavy weighted squats to keep my legs lean. It looks like he basically does the Shrink Wrap Effect so I thought I would keep doing the Sliced and Shredded for Phase 3 for about another 8 weeks, then the Ryan Gosling for Phase 2, and then the Superhero for Phase 1.
Sounds like a solid plan!
hey greg, everything is going great with the muscle building program, so thanks a lot for having created it…
I ve just got one question..
my lifts on chin ups don’t seem to increase, I guess it is because I’m a little confuse with the warmup series of that very excercise.
If I wanna do 5 sets with 21 kg and I weigh 76 kg, how should my warmup series be??? can u give me an example? I guess I’m doing this wrong, so your opinion would be very important .
Thanks, looking forward to buy the shredding program!!!!
1-2 warm up sets is perfect for chin ups. The first warm up set should be 5 reps with bodyweight. The second warm up set should be with about 50% of your work set weight for 3 reps.
So if you were going to do 20kg for your first work set you would warm up with the following:
bodyweight x 5 reps
10kg x 3 reps
then go into first work set
thanks a lot, but what about the other 2 work sets.. ???
5 sets with 20 for the first one and then??? same as warmup?!!!
I m sorry but I didn’t understand it … ahah !!
set 1 – 5 reps with 20kg
set 2 – 6 reps with 10kg
set 3 – 8 reps with bodyweight
Hello!
I´m 5, 8 (173 cm) tall, what should my weight be after 6-12 month? How do I count it out? :)
What are you asking?
What should my weight be after like a year of training with the kinobody workout and with single-digit bodyfat? :)
Probably around 155-160 lbs with 8-10% body fat. Eventually you could probably build up to 165-170 lbs with less than 10% body fat.
Hi Greg,
I’m feeling pretty gutted at the moment. I have quite a bad shoulder injury which I have had for over a year now but its getting worse and worse to the point where I can’t do shoulder presses or bent over flyes without excruciating pain in my shoulder, If I have to avoid these two exercises for a long time, I’m so worried that if I continue to workout all the other areas of my body, my physique will look ridiculous as I will have muscular development everywhere except my shoulders. What should I do man? I don’t want all the hard work I’ve done for over the past year to be undone. Thanks.
Ryan, stop doing any exercise that aggravates your shoulder. You will be surprised to see that it will hardly make a difference for at-least a few months. Hit pull ups, rows and incline presses and your shoulders will be fine.
Thanks for your response man. I fought through the pain for a year because I wouldn’t let anything get in the way of my goals but it has reached the point where I need to be sensible about it. I’m currently progressing with chin ups, would that be a fine substitute for pull ups in terms of offering some shoulder stimulation? Thanks.
Yah you can do chin ups! Give your body time to rest. I did the same thing fighting through a wrist injury, I wanted to keep my lifts up. But the only thing I was doing was making the injury worse. You need to focus on the exercises you can do and scrap the ones you can’t, until the injury is healed.
Don’t worry man! Do what you can and focus on bringing your shoulder back to health. Trust me, it’s hard to get out of proportion than you think.
Hi Greg,
I need to be consuming about 190 grams of protein a day. I noticed that you only
eat 2 to 3 meals a day. How in the world do you fit 190 grams of protein into 2 meals?
Secondly, a lot of people say consuming anymore than 25 grams of protein in one sitting is unadvisable as the body can only utilise that amount, it cannot store protein in reserve, so just turns to urine. Is this wrong?
First off, your body can absorb as much protein in one sitting as you feed it. More protein just takes longer to absorb. If you have 100g of protein in one sitting it might take 10-20 hours for your body to digest and utilize all of it. So much for needing to each every two to three hours. Well, you could have two meals of 450g of meat (uncooked weight). That’s about 90g of protein. Plus tag along proteins from carbs and veggies and you’ll be over 190g of protein per day.
Hey Greg! Thank you for the best site a man can find! I´m doing the kinobody workout now, and i wonder, can i do the incline benchpress with dumbells instead of a barbell? Feeling I have more control with dumbbells if I would put to much weight on and just fail without a buddy to help. Any advantages/disadvantages? Thanks for you experties!
Yah you can do dumbbells. The only disadvantage is that with dumbbells you have to make bigger increases in weight. WIth barbell you can add 5 lbs total to the bar. With dumbbells you have to add 5 lbs to each hand. So I’d recommend working within a 2-3 rep range. Ex: 6-8. When you can build up to 8 reps, increase the weight.
Hi mister, a quick question… this week I had planned on training tuesday, thursday and saturday (strenght and density routine..) but I ve just discovered that my gym is close on saturday ….
is it better to train on friday or just wait till monday comes and maybe just train abs tomorrow? because u said that someone shouldn’t train 2 days in a row, so I don’t know what to do in this case!!! thanks for your time man…
ps u deserve to be a celebrity trainer to say the least!!!!!
You can do tuesday, thursday, friday for this week. And then you can do sunday, tuesday, thursday or mon, wed, fri
Hey Greg! I´ve just started the kinobody workout, been following it for about 3 weeks. Suddenly I just got sick ofc… And i´ve been having this cold and coughing now for almost 2 weeks, it´s terrible. Whats your best tips to do while being sick (thinking about losing muscle and so on) and how do i avoid sickness best in the future? Thanks for your help man!
Since intermittent fasting daily I pretty much never get sick. I’d definitely recommend getting lots of sleep, drinking plenty of water and fasting 14-16 hours daily. Also make sure to eat plenty of veggies. A greens supplement helps too. If possible, do 1-2 strength workouts per week. Also walking should be fine.
Hi greg I’ve just purchased your program and wanted to say it is very good… Everyone should buy it guys!!!!!!!!!!!! low volume is the key, i had never felt this good after a workout untill I tried the strenght and density routine… it s amazing!
anyway,3 questions…
1 when would u start to use the specialization in the Strenght and density routine ?
2 when would u suggest to start the super hero workout??
3 and what do you think about john kiefer’s theory about creatine… he says u should take 23 grams a day, ALWAYS , and not just in loading phase…
GREG YOU RE THE MAN!!!!!!!!!
Thanks dude! Means a ton
Do the strength and density for 3 months. Then focus on 1-2 body parts in specialization for 2 months. Then you can go to superhero. 23g of creatine per day is completely unnecessary. 5-10 is plenty
i think, that Daniel Craig and Brad Pitt can’t inclin bench press 5×240 Despite that fact, thay looks very good.
Chris Hamsworth never lift before Thor workout, so I think he also isnt’t much strong
I know guys benching ( flat), 100 kg x 8 ) and looks very good ( greek go
“When he first started working out Craig could only lift a small amount, but now he says can bench press the equivalent of his own weight.”
http://www.ehow.com/how_4431235_train-like-daniel-craig.html
What do You think about it?
Craig can definitely bench more than his bodyweight. I think he was benching his bodyweight for reps in a circuit.
I’m 6’2 how much should I weight at this height and what should my body fat percentage be to have a warrior, greek god or a super hero physique?
Warrior I’d say 185 lbs and 7% body fat, greek god I’d say 195 lbs and 8-10% body fat and superhero probably 205 lbs and 8-9% body fat.
Hey Greg,
Can you build the greek god physique you display in the video with VIMB? How should I do it?
Thanks
Hey Gregory. I have bought your muscle building course. However , I want to have both squat+deadlift in the 2 day split,as primary movements,in a balanced approach,as I love them both and want rather big legs.The ebook covers having either one or the other at the same time, while I want them both. Help ?
Will doing squats,deadlifts,chinups,rows and curls in workout B be too much?
Maybe a push+squat/pull split ? Help me out please !
You could do
1) Squats
2) Weighted Chins
3) Deadlifts
4) Curls
5) rear delts
I’d suggest doing just 2 sets of squats and one set of deadlifts.
I will try that out, too. We will see…
Thanks for the response !
I am at the warrior physique presently. However, I want to go to the greek god physique. Basically just add some muscle. I want to do this without adding any fat, my body fat is about 8-9% and I want to keep it that way. This is all doable. However, there is a complication. I am on the swim team and training is about to start. Training is 5-8 times a week for 90 minute sessions. This will take care of cardio, but mean that to maintain weight I need to eat about 3500 calories a day. I also want to maintain, if I cannot build muscle, but I will only be able to go to the gym 3-4 times a week (because of swim team and school). Lastly, my parents get worried when I skip breakfast. I may be able to work past this, maybe not. Help?
Lifting 3-4x per week is perfect! I actually favour 3 sessions per week. Swimming shouldn’t get in the way of gaining muscle. You’ll just have to eat more food to make up for all the training. You can tell your parents that IF has been shown to actually improve health markers and may have life extension benefits. It just goes against the mainstream, as corporations want us to believe that breakfast is the most important meal of the day to drive profits of breakfast foods.
Thanks! Would you suggest I do your warrior physique workout or something else to bulk? I want a two day split.
I’d go with the superhero physique workout in the Kinobody Muscle Building Course. It’s a two week split and the muscle comes on quick.
Thanks! So what workout plan would you suggest to lean bulk? I prefer 2-day splits cause they give me more room to work with (As I said, getting to the gym is going to be difficult). That being said, 3-day splits are ok too. Also, do you know of any articles explaining the benefits of intermittent fasting that are a bit more parent-friendly than yours? No offense. Your stuff is great. I have read a lot from Rusty’s fitness black book and you expand on his stuff really well.
Best option would be to go with the program in the kinobody muscle building course. Otherwise you can do the dual pyramid training workout from the article on this site. Maybe check out this site – http://www.theiflife.com/intermittent-fasting-101-how-to-start-part-i/
i think, that daniel craig and brad pitt can’t inclin bench 5×240 Despite that fact, ho looks very good.
Chris Hamsworth never lift before THor workout, so I think he also isnt.t much strong
I know guys benching ( flat), 100 kg x 8 ) and looks very good.
“When he first started working out Craig could only lift a small amount, but now he says can bench press the equivalent of his own weight.”
http://www.ehow.com/how_4431235_train-like-daniel-craig.html
Will I ever achieve the warrior physique with bodyweight workouts only?
You can definitely achieve the warrior physique with bodyweight but that’s going to be much more challenging. With weights you can concretely increase the load on a weekly basis. With bodyweight you have to transition to more challenging variations
What kind of body fat percent does thor and captain america have?
Captain America about 8% and Thor about 10%
they say that you need gifted genes to have a physique like a god,
is it true?
i mean genes do matter, right?
PS: I JUST LOVE YOUR SITE.
Good question…. People with good genes tend to have an easier time staying lean and build muscle a little bit quicker. Those with worse genes can achieve similar condition but it takes a much more strict diet approach and a little longer in the training. Countless times though, people have overcame subpar genetics.
Do you have a program for the “greek god” look?
I see you have one for superhero but did you make one for the greek god look?
Best regards
You can definitely develop the greek god or superhero physique with the kinobody muscle building course. To get the greek god physique you’ll need to spend several months building up your strength and physique with the strength and density routine. You may also need to do some specialization work for stubborn muscle groups. This will allow you to build the greek god physique. Then, to get to the superhero physique, you can run through the superhero routines.
Quick question dude, I have gotten prominent veins throughout my midsection and lower abs….Does that mean I’m around the 10% body fat level?
You’re probably more like 6-8% to be honest.
I’ve worked very hard to get my body fat low, which wouldn’t have been possible without your and Rust Moore’s strategies, and now I’ve been really trying hard to get shredded, like Brad Pitt in Fight Club. So would I benefit more from a strength training and low volume approach? I’m really trying to build great definition
Yah, low volume approach is key.
Looking for the super hero pics
April 1st, April fools haha!
The real superhero video/pics will come in June, just before the release of the new man of steel movie starring Henry Cavill. I apologize for the delay but I will more than make up for it by getting into ridiculous shape and sharing plenty of tips.
Hey greg, did you used to do a lot of flat and decline bench because you have a very well developed lower chest (the line and shadow seen from the muscle) or is it possible to get that from incline bench and dips combined with low body fat?
I’ve done a decent amount of flat benching in my time. Never bothered with any decline work. Flat hits the lower chest just as well as decline, seriously.
Keep in mind, dips hit the lower chest very well. Especially if you use a moderate to wide grip.
Having bought your Muscle Building program I am seeing improvements but, I was wondering exactly what body fat you are in the Greek God phase? You can see your abs and is that from having bigger abs or the fat? I’m probably in between 10% and 9% body fat and still can’t see my abs too much, I have a four pack when I flex however.
In greek god I was just under 10%. Depending on your fat distribution and muscle developement you might need to get even leaner to have great abs. I tend to lean up in my abs pretty quickly, also my abs development is very good.
Hi Greg, I bought your e book and have started following the workouts, but I do struggle to get 16 hour fasts in at the moment. I can easily do 12 to 13 hours so do you think I can still get some of the benefits from intermittent fasting with only 12 hours of fasting? I can still eat the biggest meal after training and less on non traning days, what’s your thought on this??
Thanks,
Shaun
Start with 12 hours. As long as you’re hitting your macros then there is no reason to extend the fast.
Are you doing a big forearms for superhero condition?
Can’t wait to see it!!!
Hey Greg, Awesome stuff. Really inspiring. You re a beast haha. That said, I am really keen to purchase your shredded programme. All my life, I ve just been missing out on achieved that carved mid-section, that ‘elusive six pack’ abs.
I am currently 70 kgs at 5 foot 8. I would say I am relatively fit and at the Greek god Physique but I am very determined to be defined. However, I have an endomorphic body type and I find it extremely difficult to lose body fat. I was just wondering, before purchasing your programme, on how long it would take to achieve the warrior physique. I would say I have a body fat level at 14 percent. Also, what advice can you give me on nutrition and dietary intake because I feel thats where I’m losing out.
Thanks man.
Cheers.
It will probably take you 10-12 weeks to get the warrior physique. The shredded program covers nutrition fully.
You 5’10” 170-172 for the warrior phase. During the greek god phase, what was your weight?/
180 lbs
Thanks Greg, I’ll be buying the course this week and can’t wait to start the programme. I’ll let you know about my progress in a few months time, I’m determined to get the physique I want!
Thanks again,
Shaun
Awesome Shaun! Looking forward to hearing about your progress.
Hey Greg, Great post! My height is 6 ft. So 182 cm i think. And i weigh150 lbs. I have around a 30-32 inch waist. And i have decently visible abs and decent muscle. I’d need to get around 180 lbs just for warrior. That’s 30 lbs!! I need your on how to gain muscle weight. And i also have chicken legs. I started working out legs a week ago so they should bring me up to like 160 but i still need help!!!
And also last time i measured( 2 months ago) I had 14.5 inch arms flexed 11.55 inch forearms flexed and a 44 inch chest with my lats and chest flexed. My arms and stuff seem to be good for warrior but i dont weigh 180 like recommended.
Don’t worry about 180, that’s just an estimate. If you have a lighter frame then you may only need to go to 165-170.
Relax buddy! No one is putting a gun to your head telling you that you need to gain 30 lbs of muscle by next month or they’ll pull the trigger. Take your time and focus on getting stronger. It could take a couple years and that’s fine. Enjoy the journey, stay lean and look great the whole time.
Thanks I have a lighter frame and am planning to get to 160 by december. I have bumped up my calories by ALOT all in meats, veggies, fruits, protein shake with milk, and a little creatine. I noticed the extra water weight is making me look fuller by the day. Currently 153 from 150. And no it doesn’t look like fat.
Awesome dude! keep it up.
Hi Greg, great post with really interesting points.
I’ve been looking to get the Greek god look for a long time. I’ve followed the stronglifts programme but it doesn’t give me the sharper look I’m after, just builds muscle overall which doesn’t look to great. Your course sounds great but my issue is at 31 years old can I still build a solid amount of muscle and get the look I’m after? I’m 6 foot 3 and around 192 lbs with body fat around 12%. If I just loose fat I’ll look skinny so I need to build muscle whilst loosing the fat. Do you think I can still achieve this? Would leangains help with this to as im looking to follow that way of eating.
Thanks,
Shaun
In the manual I cover nutrition for optimal muscle building. The strategy I really like to use is a leangains set up with slight modification in macronutrient set up. Man, of course you can still build muscle! You’re 31 not 61. You might not grow at the same rate as a 20 year old but you’ll still make great gains. I’ve worked with clients much older that have made very impressive muscle gains.
Hey greg, Im having a hard time figuring out my macros while trying to attain the superhero physique. I stand at about 5’10” and weigh around 165-170 and am exceptionally lean. What exactly would my macros have to look like in order to be around 180 lbs with a low body fat percentage by summertime? And how do you know when to switch to a different superhero workout (i.e. superhero level 1, level 2…)
Well first you need to determine your maintenance calories. Then adjust 300 calories over maintenance for a lean bulk or 500+ training day and 100+ rest day.
Set protein intake at 1g per pound of goal weight. Fat intake should be around 25% of total calories. Fill up the rest of your calories with carbs. Stay at each level for one month before moving to the next.
Hey greg
I am currenly about 98 kg and 5′ 10″
My body fat is about 25-30%
Would you reccomend the greek god workout to loose fat and getting a lean body?
I have been working out at a gym for the past few months and focus on low weight and high repition exercises. I incorporate compound sets and supersets too.
How much should be my calorie intake?
I workout 6 days with weightlifting 45 and cardio hiit 30 mins. Any changes needed there?
Yes the greek god workout would be effective.
For fat loss you will need to eat at a deficit. Something like 12 calories per pound of bodyweight.
Hey Greg. I’ve been a big fan of your site & I feel like it gets better & better with each post. I really appreciate what you do so thank you. Although, I have a few questions. I am 5’6 & I weigh 147 & I’ve been curious on my bf because each every equation or website I try gives me different numbers so I wanted to ask your opinion on what it would be. My guess is about 16-17% maybe. I don’t much dense muscle at all if that matters haha. And my last question is, how can you get out of a plateau? I’ve been at 147 for about 2 weeks & I’ve been dieting the whole time. Should I switch diets or maybe add in cardio? This is really disappointing & frustrating..
Body fat calculator – http://home.fuse.net/clymer/bmi/
How do you get out of a plateau – Refeeds and diet breaks. Take 2 days to eat high calories and high carbs. Aim for 3g of carbs per pound of lean body mass on both days. After which, continue to eat at maintenance (14-15 cals per pound of bw) for 12 days. After which, go back to dieting and you’ll find the scale will start to drop. I would continue doing high carb refeeds at-leat once per week.
Hi Greg, i’m 15 years old and I got your ebook. Now I have some questions. So you have 3 physiques Warrior, Greek God and Superhero. Do pick what physique you want to be or do you go in order to Warrior, Greek God and then Superhero.
Very good question!
You can aim to go for greek god or warrior. For warrior you will need to focus on getting leaner and for greek god you will have to focus on building muscle mass while keeping your bf under 10%. To get to superhero you will have to surpass greek god with more muscle mass.
I apologize if I missed it but was curious what the formula is for super hero physique? I’m 5’10 and weigh around 190 curious what the measurements need to be. Love the new split too, found it to be ideal for me as well. Hope to get the program asap.
Superhero physique you want to have your waist measurement (around bellybutton) at 45% of your height. Weight at 5’10 will be around 180-185. That’s a heck of a lot of muscle mass at such a lean state for someone who is 5’10.
Chest will be about 44-45″ and arms will be at-least 16″.
Hi Greg, I’m 5’6″ = 168cm, how much should I weigh in order to attain the Greek god physique for my height? I just purchased your program so I would like to know where I am at and where I should be in terms of weight. Thank you.
Btw, you have an awesome body.
150-160 lbs with a 30″ waist. That should be the goal.
How’s it going Greg, started your workout this week and so far so good. But I was wondering I am not really a big fan of squats,deadlifts and hang cleans so is there anything else I could do instead?
You can do bulgarian split squats, pistol squats or bent over rows instead of hang cleans.
Also, why do you think that fitness models do cable crunches and all those different ab routines? Your abs are just as defined and deep and you dont recommend that. Do your ab routines vary or are the exercises you recommend more than enough to look “carved”? Thanks Greg!!!
They probably do it out of tradition. Those movements also burn the abs hard and they probably associate that with muscle growth. Don’t get me wrong, these exercises can build the abs to some degree. THat said, leg raises variations are 2x more effective without the stress on the lower back.
Hey Greg! First off, just know that all of your advice is tremendously appreciated. You are a pioneer and a public servant my good man, so I thank you on behalf of the Kinobody community!
Quick question. Would you recommend your shredding program to attain the warrior physique or would it be best to just grab a copy of your muscle building program? My goal is to attain that slim deep dense ab look like your shrink wrap video.
In the shredding program I focus more on the nutritional side of things to lose fat at a quick rate but also maintain muscle. This can for sure help you get into warrior condition. In my muscle building routine I focus more on the workout component of training. I include phases that are idea for dieting (strength and density) and phases that are geared towards lean bulking (specialization and superhero).
Im 16, and 5’7″. What foods/vitamins should I be eating to induce height growth.
Thanks in advance!
Height is mostly genetic. Getting lots of zinc and calcium is beneficial for growth. A deficiency in either of these minerals can lead to a lack of growth.
Hi Greg I bought your program. I like how you have the indicator exercises so we know that we are progressing. I have shoulder impingement so I like to use dumbells more than straight bar. I use straight bar if I have to. I was wondering if you have links to your exercises so that we see correct form?
All of the exercises are fairly standard so a quick youtube search should be able to show you correct form.
How do you integrate the workout modifications and specialization routines into the program?
You’re going to be doing a Workout A and Workout B. If you want to specialize on a given body part then find the Workout A or Workout B Specialization for that specific body part.
You may be in great physical shape, but you look to be in rough mental shape. Couldnt help but think of the parallel to this scene. Fast forward to the 2 minute mark
http://www.youtube.com/watch?v=4y-RxUYzBOc
This has got to be a fucking joke! So let me get this straight, tracking my physique development by flexing on video automatically makes me a fucking lunatic?
That has got to be the stupidest connection someone has ever tried to make. I am absolutely appalled by your level of ignorance.
I don’t think you’re necessarily a lunatic… just making a connection with your mental/emotional insecurities. Photos to track progress, fine, but normal people don’t dont make 3 minute videos of themselves grandstanding and flexing and refering to themselves as a “Greek God”. Can’t wait to see “Superhero Greg” in the next video.
The only thing more embarassing then these videos is your advice on women.
I used to read your stuff occasionally, but then I realized that you are just a poor man’s Martin Berkhan and Rusty Moore. Ripping off all of thier stuff and repackaing it with your own crappy brand.
Okay, you obviously don’t know me and are clearly misinterpreting the message from my articles and videos. All of my vids/posts are done from a place of objectivity and passion not insecurity and emotional issues. Look, I’m not deliberately trying to be ostentatious. That said, sometimes you have to put yourself out there to get seen and heard. At the end of the day being fit, strong and aesthetic is something that I do purely for myself. I sure as heck am not seeking validation from others. If that was the case I would have stopped training long ago. I have an inner drive deep down that wants me to become fitter, stronger and leaner. The pleasure I get is derived from surpassing my goals and molding my body to exactly how I want it to look and perform. Most of my videos, including the one you’re referring to, were’e filmed without any intention on uploading to youtube. Later on, I decided to put them up to show examples of I what I was referring to and to motivate some viewers.
I have personally learned a ton from Martin and Rusty! They have both definitely influenced my training and nutrition approach and many more fitness/nutrition experts for that matter. Now if you’ve read my articles you’d clearly understand that my approach is as similar to theirs as it is different.
Now I’m not trying to appeal to everyone. Rather I have chosen to let my flags out and people that like what I’m doing and dig my stuff are more than welcome. These are the people that I write to and take the time to answer and help out. For the other people, like you, who are turned off by my articles and videos then guess what? You don’t have to read them.
Just ignore these stupid people. It’s the same as critiquing someone who’s in great shape to bring up some small muscle on their body, because according to them it’s not proportionate to the rest. It’s never good enough because they themselves look worse (probably by alot) than yourself and are trying to find a way to justify it being so. Jealous people gonna hate, just sad it’s the way it is.
Keep up the vids, pics etc. Their of great motivational value to me and probably alot of other people.
Hey Greg, just finished reading your new muscle building e-book. Got to say to anyone thinking about purchasing it, they won’t be disappointed. This blitzes anything I have read on achieving the perfect male physique (including AI and VI and a hard drive full of bodybuilding e-books). You get to train like a beast, get brutal strong and look great at the same time. Best of all there is no filler or over-complicated training routines or left wondering how you should change it up for different goals.
Awesome job dude!
Dazza, glad you like the program! That is a killer description of what the program is about. Thanks buddy.
Hey whats up greg. Im thinking about getting your new program. I had a couple of questions. What kind of split does your program use? Also, what are the measurements for the greek god and superhero physique? Since mid august I have been using VI and so far I stand at 168-170 pounds at 5’10”. I dont know my body fat but everyone tells me im very cut and lean. Thanks man your awesome.
3 lifting sessions per week using a 2 day split. Workout A – Chest, Shoulders and Triceps. Workout B – Back, Biceps and legs. You’re hitting half the body in each workout which will mean better anabolic signalling. Also, hitting each muscle group every 4 to 5 days I have found the be the most effective for building strength and muscle at a fast rate. 2 times per week and recovery is compromised.
Greek god measurements:
Waist – 45% of height
Chest – 1.4x waist
Arms – 50% of waist
Ohh alright thank you for the, really means alot. I dont mean to ask to many questions but you say that you love to eat so you only eat 2-3meals day including fasting sometimes. So how are you able to consume like 2800 calories?
By eating big 1000-1400 calorie meals. Pasta and rice are easier to eat than potatoes or yams. Keep that in mind on high calorie days.
Thank you so much, it i amazing what your doing for everyone with this site, keep it. You think you can give me an example of like 1000-1400 meal? OH and I want to ask you, in your program you dont have any cardio?
This is what I’m having for dinner tonight.
400g of flank steak (pre cook weight). 600g of sweet potatoes with 3 teaspoons of butter. That’s around 1250 calories.
Another one:
400g of chicken breast, 180g of white rice cooked in 2tbs of coconut oil.
Cardio isn’t necessary for body composition changes. Diet and lifting is all that is needed. On non lifting days I recommend getting some activity. Ex: 45-60 minutes of walking, sports, light cardio…. This will make it a little easier to stay lean than sitting on your ass all day.
ok thank you again, I don’t believe i can say it enough to you. I decided to start your program and pass on phase 3 in visual impact because im just not gaining muscle mass in phase 2. Do you think I should be seeing results in like 3 months?
Yes, big time! In 3 months you should be able to gain 30-45 lbs on some exercises – incline bench and weighted chin ups. This big boost of strength in the 5-8 rep range will come with a significant amount of muscle.
Thanks for the advice man. Much appreciated. Keep up the great work. My aim right now is to somehow reach your level of fitness
Great article Greg!! Love checking out your blog because you seem to consistently kill it with your blog posts. I have a lot of respect for your dedication and discipline when it comes to achieving your aesthetic goals!! Unfortunately after about 3 years of poor eating in college (beer and rice will really get you) I would consider myself someone who is ‘skinny fat’. I would like to try to achieve one of the physiques that you have laid out in this article and was wondering which one you would best recommend for someone in my situation? I know I need to clean up my diet and lose some fat, but I am worried about looking like the twig I was back in High School.
Hopefully you can shed some advice my way. Once again love the blog and keep up the great work!!!
P.S. Love the Drive soundtrack in your video!
Hey Samir! Glad you’re enjoying my articles.
If someone is skinny-fat the first thing they should do is get lean, 6 pack lean. Your best bet would be to diet slowly, 1 lbs per week is perfect. Strength train 3x per week and focus on adding strength onto your lifts. Once you bring yourself down to 10% body fat or so then you can switch gears and focus on pure muscle gain while staying lean. After building up some solid muscle you can then become more specific with your physique goals. You’ll either cut down to 6-7% bf and go for the warrior physique. On the other hand you can continue to build muscle while keeping your body fat between 8-10% and go for the greek god look.If you’re self conscious about being to skinny then perhaps you’re better off focusing on muscle gain more than anything else (after you get to around 10% bf).
Hey just wanted to ask a quick question. Kinda strange question, but I notice a trend in all of the images except for Henry Cavill from the Dual Pyramid blog. No one has body hair including yourself in the video above. Is there a good way to get rid of body hair?
Thanks!
I’ve actually never had an issue with body hair. Don’t really grow much chest/back hair at all. That said, I think some chest hair can look good and I know some girls like it. As long as you keep it short I don’t think it’s a big deal. The same can’t be said about back hair and stomach hair. Competing bodybuilders and fitness models would know better about how to get rid of hair in the best way.
Cool thanks man!
Hey Greg! I wanted to tell you that you have inspired me to train harder, and thanks to your Dual Pyramid Training plus a complete dedication to proper dieting, I got from 72 kg to 77 kg and a decent body fat percentage! It made my muscles way more visible in shirt and I keep on wisely increasing my muscle mass.
Since I have seen many guys posting here questions, about how much they should weight according to their height and waist measurement, and according to what physique they desire, I was wondering is there some sort of formula like the height-100= weight for warrior physique?
Hey Igal, great question.
The heaviest you will likely be, while still having the definition of the warrior physique, is going to be height in cm – 100 = weight in kg. In my warrior condition I was 172 lbs (78kg) at 178cm. So this was the case for me. This being said, I think the warrior condition can be had at a lower weight than this. Brad Pitt was only 155 in fight club at 5’11. This is a very low weight and much lower than the 176 lbs suggested by the formula.
So the long term goal can be to build up the amount of muscle mass to reach your muscular limit as suggested by the formula at under 8% bodyfat. But know that you can have the warrior physique at about 5-10 lbs under that weight as long as you’re lean enough and still have great muscle shape.
Hi Greg great post!
I’m 167 lbs 5.10 abs visible,arms 15.5,chest 41.7,waist 33,shoulder 49.6.
Now i have only 1 hour per workout (9-10 pm) on saturday,monday,wednesday.
What split do you recommend?
1-Chest-Triceps
2-Back,Biceps
3 Shoulder-Legs
But if i don’t want to train legs what muscle can i train on the third workout?
And can i gain muscle mass only training each muscle one day a week?
(for exampleo following your Dual Piramid Training)
Thanks
Max
1-Chest (Inline Bench RPT,Bench press RPT,Cable cross over Standard Pyramid) Triceps(Weighted Dips (with the weight between feet)cable pushodwn)
2-Weighted Chin Ups RPT (hammer grip i can’t do reverse grip for the structure of the bar in my gym),Pull ups bodyweight 3×12,Pulley Row,Barbell Curls (or you suggested dumbbel curls?),hammer grip rope curls 6×12
3 ShouldersRPT :Seated overhead barbell press (assisted),Lateral Raises 6×12,Reverse cable Flys 6×12, and for legs i don’t know what to do because i’ve never trained legs because are good size 21 inch or what can i do except legs?
Thank you so much.
Max
For pure power and explosvieness then hang cleans or power cleans are great. For some nice leg development you can do bulgarian split squats and calf raises. If you’re like me, naturally big upper thigh’s and glutes then you can focus on the lower quad (tear drop) with leg extensions and pointing the toes out at the top.
My favourite training schedule, the one I used predominately in my new workout program is a 2 day split. So you would workout 3x per week alternating between a Workout A and Workout B. I do chest, shoulders and triceps on one day and Back, Biceps and Legs on the other day. This set up allows you to hit each muscle group once every 4 to 5 days. This is the perfect frequency according to my research and personal experience. SInce you’re hitting more muscle groups in a single session you will likely burn more calories and create a greater anabolic response.
Thank’s Greg the fact is that i don’t have much time unless i decrease volume but i think that i can’t stimulate muscle growth if the volume is too low for example: 2 exercise per muslce group (one RPT the other standard piramid)
only one hour to workout
I rarely go over 2 exercises per body part. If you focus on building strength 1-2 exercises is sufficient for muscle growth. As well, the higher frequency overcomes the need to destroy the muscle group.
Love this website. In the comments section of another article, you said you are not a big fan if P90x because of the burn out problem after doing it a few weeks. Have you taken a chance a read Tim Ferriss’ 4 Hour Body? What is your opinion about his methods?
Yes, I’ve read the 4 hour body. It’s a massive and comprehensive book. Some things I liked and some things I didn’t like and didn’t agree with. The guy who gained a ton of muscle in a short period of time, that was absolute bullshit.
How do I achieve an “inner gut” where my abs are more in to my body Instead of bulging out. Planks?
Planks are good. Also check out the stomach vacuum exercise.
Hey Greg, firstly, great article, a wonderful read. I’ve been following your articles with much awe. Awesome stuff. I say I’m about 70kg at 173cm in height. I used to learn Boxing and since last year, I play varsity soccer for my university. However it’s post season and much of my cardio/HIIT has stopped. I have had the Greek God physique early last year but to be honest, building muscle is not a hugely challenging task for me since I’m an endomorph. What I find extremely difficult and almost impossible is to get extremely cut and defined like the Warrior physique that you mentioned. I do have defined shoulders and slight V tapered back but no matter what I do, I can never get a shredded 6 pack (especially at my lower abs) it’s been 2 months where I have made changes to my diet such as eating cleaner, reducing the carbs and increasing my protein intake daily. I also started living a little heavier and keeping the rest periods short but I think I have reached a plateau. I m just wondering if you have any advice or tips to significantly aid my process to getting that Warrior physique. I don’t really train my abs on its own although I have been advised to train abs after doing legs. How many times should I hit my abs per week? Legs?
Your advice will be greatly appreciated. Thanks a ton man
Cheers.
1-1.5 lbs of fat loss per week is great. Have you hit the point where your weight has stabilized for 2 weeks? If you’re still losing weight at about 1 lbs per week then no need to change anything. If you’re stalling then you are going to need to be more diligent at tracking your calorie intake. I like 12 cals per pound of bodyweight. Adjust as necessary so that you’re losing between 1-1.5 lbs per week. Having a high carb refeed day once per week can help. Make sure you’re diet is based on whole foods like animal protein, sweet potatoes, veggies, fruits, some rice (workout days).
Abs can be trained 2-3x per week. That said, it’s more a matter of getting a low body fat. Legs can be trained once per week.
Hey Greg,
Awesome article! I plan on buying your new program this afternoon as well! Stoked!
Question for you….I’ve been doing the VIMB program, and like i’ve written to you before, decided to stay at phase 3 while loosing for fat. Im down to about 152 (5’9), but I still have some fat around the waist and back. My abs are visible but you its mainly the sides (love handles). Im looking forward to starting your program, but am still a bit unsure if I should continue to loose for fat, and then start to build the muscle mass or if I’ve lost enough now (I started at 171) to begin your program.
Might be a tough question to answer without more info, but I thought I would ask. Im just not sure which direction to take.
Thanks for all your inspiration man!
John
I think you could really benefit from my new program. At 5’9 and 152 lbs you could probably add a significant amount of muscle and strength. The lower abs and love handles tend to be the last place where most guys lose fat. I know this was the case for me. I would take a meausrement of your waist at around bellybutton in the morning. Don’t flex or suck in. Just keep your stomach relaxed. Ideally you’d want to have a 31″ waist. If you’re 32″ or over I would keep dieting. If you’re 31.5 or less then you can bring up the calories to maintenance or above. The lean bulk or recomp set up in my new program would work very well for you.
Hi Greg
Very interesting for your course, is it work for skinny fat like me?
I start at 22% body fat last June, now just 18% body fat and look so skinny.
I’m 182 cm with 71.5 kg. (Drop 10kg since June)
Yes it is very effective for people with skinny fat issues. You would really benefit from the recomp nutrition protocol. This will allow you to increase strength, build muscle and lower your body fat percentage.
Greg! Great article, this truly is your life mission/passion keep up the great work. I can see by the responses you sure are motivating a lot of people to live the dream of a healthy life!
Hey Greg, awsome video of each look. I am trying to go for the Greek warrior look and I am 5’7 at 155lbs. My problems for me has always been gaining muscle..I feel that if I eat more I will lose definition in my abs which I really want them to look like yours haha. I feel my target weight should be 160. My current workout is visual impact phase 2 and about to go to phase 3. Thank you in advance for the replay and hope to hear from you soon
Well keep in mind that you can only gain 0.5 lbs of muscle per week as a best case scenario. The reason you find you are losing definition when you try to add mass is probably because you’re eating too much and gaining too fast. Keep the surplus small, 250 calories over maintenance max. Aim for 2 lbs of muscle per month. If you are more advanced then you should aim for only 1 lbs of muscle per month.
Alright thank you, I have a couple more questions. I just want to make sure if I weigh 150lbs I should be consuming atleast 2400 calories to gain 10lbs of muscle correct? Also, is it a good idea for me to start phase 3 of visual impact to get all cut up and then attempt to add 5-10lbs by using creatine during skrink up effect?
You could probably go 2500 calories per day to gain. If you still need to cut then you should keep calories lower (12x per pound of bodyweight) and phase 3 would work well.
Hey greg just want to say thank you for getting back to me and I just bought your program. My question is if I want to go for greek god, I should be eating like 2500 calories on lift days and on off days how much calories should I have? I am 5’7, 30.5 waist, 150lbs and I want to fix a big problem im having. I have abs but there flat…so how do i make them pop out? should follow your ab workout you recommond in your program and stict to diet 2500 calories?
You’d want to average 2500 calories per day. So that may be 2800 calories on lift days and 2200 calories on rest days.
Thanks for the article! I am basically a beginner at weightlifting, and was wondering, what would you recommend to get ready for your programs? Or could I start it right away without any real experience?
Having a basic level of strength and fitness is all you need. You should be able to do 5 chin ups and 15 push ups before starting my program.
Really? Awesome! In that case ill definitely get it. Do you think it would be helpful to check out Visual Impact as well, or do you cover basically the same stuff? They sound similar.
Visual impact is one of my favourite programs. If you have the cash then it would be worthwhile getting both.
Greg,
Awesome stuff, man. In your post you mentioned Greek God physique is slightly higher body fat than Warrior but you seem to have maintained a very low body fat in your Greek God phase. Is this the case? If so, even more impressive. Superhero physique seems like the most difficult to attain. Looking forward to seeing your results in April.
Alykhan
I’m about 2-4 lbs of fat leaner in the warrior condition. It’s hard tell because it’s a fairly small difference. If you look at my lower abs you can tell they’re more visible in the warrior condition. As well, I have a slimmer waist and more muscle striations in the warrior condition. That said, the added muscle in the greek god condition masks the slightly higher body fat percentage and contributes to very nice proportions.
Hey Greg, the great information never stops coming. I was wondering what exercise do you suggest for lower back development since deadlifts can overdevelop the hamstrings? Also the elusive inner chest, my upper clavicle area needs some more mass, even when lean i dont have a line down the middle. Is this just more incline work needed? and lastly how much rest time should i take for warm up sets?
My favourite exercise to train and strengthen my lower back and spinal muscles is the back bridge. Holding the back bridge gives the muscles along the lower back a great workouts. This exercise has freed me from all of my back pain, improved my posture and increased my limberness and athleticism. I don’t train my lower back heavy with weights. Just back bridging.
You will probably need to get stronger on incline bench presses to build up your chest near your upper clavicle. I also find standing barbell shoulder presses help with this area. I rest about 90 seconds between warm up sets and usually 2-3 minutes before going into my first work set.
cheers greg im going to diet hard and use interval training to cut my weight!
Hi Greg, i want to obtain the warrior physique i weight 185 lbs im 6ft tall. I have a decent amount of muscle on my body but i definitely need to add muscle to my upper chest and arms my body fat is approx 15% how should i go about this?
You’ll probably need to lean down to 170-172 lbs (8% bf). From there you can bring the calories up to maintenance and focus on building up your upper chest and arms.
Hey Greg, another great article. I wanted to ask you what I could do to get into the greek god category right now i am on the slimmer side (6’1 about 160), waist about 31.5. I have visible abs, can do weighted dips bw+100 for 6 reps, incline db press 80’s for 6, weighted chins- 80’s for 4 reps and 8 full range handtstand pushups. I look good with a shirt off but I still feel like I am lacking size for my frame. My legs are a bit undersized so I have started doing more pistols and back squats. Are there any other tips you could give me for achieving the greek god physique? Thanks
Hey Brandon! Nice lifts and 31.5″ waist at 6’1 is very impressive. For the greek god physique at 6’1 you will probably want to get up in weight. I’d say go up to 180 lbs for now and keep the waist under 32.5″. The biggest thing will be increasing your food intake so that you are gaining 0.5 lbs per week. Also keep progressing in weight lifted. 100 lbs dips are very good but that doesn’t mean you can’t get up to 135 lbs for 6 reps. The sky is the limit.
Thanks Greg, is there anything you can suggest to make sure Im getting all my calories in? I know its easy to gain muscle with fat but I don’t want to overdo it and loose my abs.
Set up a diet for yourself that equates to the number of calories you want to get in. Then stick to that diet and eat those foods in the appropriate amounts. I like to base meal plans off of natural whole food protein and carbs like lean beef, chicken, eggs/whites, sweet potatoes, yams, veggies, butter/coconut oil added for taste and to maintain optimum fat intake.
hi geg
i have purchased your new program and am really enjoying the workouts. i was wondering what the difference in routine would be between the greek god workout and the superhero workout? i am assuming the basic workout in the program is for the shredded look. all of the workouts and looks i am sure are influenced by diet and caloric intake. was just wondering if there was a different rep/set or periodization you were thinking between the greek and superhero workouts. thanks and again i really like what you are doing.
am i wrong in assuming the strength and density workouts are for the warrior type look?
They can work for the warrior or greek god. You will reach the warrior level of muscle mass and strength first. Continue training and you will reach the greek god development. Warrior is about staying slimmer and leaner mostly through diet.
Once you attain greek god status then you can start training for the superhero build. The difference being that you will add high volume pump training to add 5-8 lbs of muscle. Check out the superhero workouts in my new program.
Hi there greg, im at 67kg now from 90kg @ 5ft8in in height. I’m doing Visual Impact phase 1 for a month now. My ABS are covered by my loose skin, I want to have the superhero physique, should I bulk up?
That depends on how lean you are. If your waist is 30.5″ or less than you can focus on adding muscle. If your waist is over 30.5″ then keep losing fat.
Thanks greg, my waist is about 29.5″-30.5″ uhm any tips on adding Muscle? without gaining significant amount of fat?
Lift and get stronger bro. Keep calories close to maintenance. Average 250 calorie surplus per day.
Ok greg, thanks for the replies, cheers!
greg, What should i eat for before working out? any suggestion?
I don’t feel that you need to pay close attention to pre workout nutrition. I prefer to emphasize eating 2-3 whole food meals per day. Animal protein, potatoes/rice and veggies make for terrific meals. If you’re training on an empty stomach then 10g of BCAA before training is a good idea. If you’re training within 4 hours after a meal then no need to eat anything else. Have 200mg of caffeine or 1-2 cups of black coffee before training for a nice boost.
Greg, im planning to do your Superhero Workout program. Im wondering if there are any pre-requisites or any routine I should have accomplished before doing the Superhero Workout Routine?
If you’ve been working out and building your strength consistently for a period of at-least 6 months then you should be ready to go. The superhero workout isn’t a program you jump into as a beginner lifter.
Greg, I think you’ve heard about Visual Impact, Im currently on the last month of phase 1, will proceed to phase 2 by March. Based on your reply that I should have atleast 6 months of lifting experience, would you recommend if I’ll finish the whole visual impact program including it’s Body specialization or should I proceed to your Superhero workout routine? thanks. cheers!
Finish the visual impact workout program and then you can progress to my superhero routine. No need to do the upperbody specialization after if you’re going to my routine.
Fantastic article man. I recently bought your muscle building course and love it. fantastic buy. I just have one question. I personally prefer the lean warrior physique very similar to yours in the video, as i am tall and feel too big when i go for a larger physique. However, right now i am very skinny with not much muscle mass. Since i don’t need to cut much fat but rather gain more muscle and strength, will the first phase in your muscle building course be adequate for achieving the muscle size required for the warrior physique or should i focus on the superhero workout until i get to my desired size and then focus on the first phase while i cut and finish touching up my physique? I’m just not sure if the first phase of the course will give me the size i need. Thanks!
Hey Jake, thanks for the support! Much appreciated.
I would stick to the foundation, that being the first muscle building workout routine (strength and density). Follow it for 3-6 months continuously. Your goal should be to perform the incline barbell bench press with 1.2x bodyweight for 5 reps and perform weighted chin ups with 0.5x bodyweight for 5 reps. When you reach these respective lifts you will have enough muscle for the warrior physique.
I know your not big on working out you legs, but I am in serious need of gaining more size and strength in my legs. I know you’re program is 3 days a week with minimal leg training but I need a lot more than that is there a way that fits to add it in to the program?
Trust me, even if you’re desperate to add size, there is no need or benefit to go over 3 sessions per week. If you focus on long term gains 3x per week is perfect. In the program I include a leg specialization program. That program is perfect for people with skinny legs who need to add muscle there.
I wouldn’t say I’m not big on leg training. It really depends on the individual. In the fitness community I feel that leg training is over praised and over hyped almost to the extent of it being counter productive in some cases.
Nice article Greg. I was just wondering, I am 5’7 157lbs and am currently at the Kinobody Greek God physique. At my height would it be better to maintain this size, cut down a bit to the Warrior physique, or continue slowly gaining mass without fat and achieve the Superhero physique? In terms of aesthetics I am always trying to be careful not to gain too much mass, as I want to look the best for my height. It always makes me laugh when I see guys my height that are 200lbs and they are lifting significantly less weight than I am :P These are my current lifts: incline db press- 90lb dbs x 6, overhead press- 135 x 6, weighted dips- bw + 100lbs x 6, weighted pull ups- bw+ 80lbs x 6. Thanks in advance for your reply, and keep doing what you’re doing!
Hey Damon!
Those are some solid lifts my man, keep up the great work. 157 lbs is a good weight at 5’7. What is your waist at? I’d aim for a 30-30.5″ waist at 160 lbs. That would be absolutely ridiculous. Depending on what your waist is at now you may be better off cutting and taking it down. If you’re already at 30-30.5″ then you can focus on adding a bit more muscle up to 160 lbs.
Waist in 29 inches lol. When I have to tuck in my shirt for work I had been told I look crazy lean due to having such a narrow waist and wide shoulders. So, due to the size of my waist, would you recommend continuing to add muscle then? If the superhero physique won’t look cheesy or stupid at 5’7, why not go for it!? Thanks again for your replies!
Yah you can definitely add a bit more muscle. You could probably stay around 160-165 and keep the waist 30 or less. Superhero look doesn’t discriminate against height. It’s all about proportion so someone who is 5’7 is going to have different measurements than someone who is 6′.
Amazing article and condition man. Your physique is truly inspirational and better than most actors. I have a question on the warrior physique. I just bought your shredding program and I was wondering is that the workout for the warrior physique or would phase III of visual impact create that physique? Do you need alot of muscle for the warrior physique?
Yes the shredding program will help you attain the warrior physique. As well, the phase 3 of visual impact also gets the job done. The difference being that I play closer attention to diet with less of an emphasis on cardio.
You need a decent amount of muscle for the warrior physique. I was about 170-172 lbs at 5’10 with the warrior build. If you’re just skinny then it’s not the warrior physique. A good goal weight should be height in cm – 100 = weight in kg for the warrior physique. Depending on how lean and how much muscle you have now, you may need to build up some muscle for the warrior physique. THat is certainly the case for most people.
Thanks Greg. Is that what Cam Gigandet had in Never Back Down? I did that calculation and im 5ft and 11.75 inches and I got approximatelly 181 is that right? If it is I need to gain at least 20lbs of muscle. Im at 18% body fat and I weigh 185lbs right now. I would really like your advice on what I should do? I also bought your muscle building program
Yes that calculation is correct. Like I said, it’s a pretty decent amount of muscle. Now I can’t be for certain but you’d atleast need to get to 170-175 lbs and 8% body fat for the warrior physique. Cam Gigandet was probably on the slimmer side and only 170ish at 6′.
Start with the first kinobody muscle building routine (strength and density). Eat at a calorie deficit so you’re losing about 1-1.5 lbs per week. Probably around 11-12 calories per pound of bodyweight. You’re probably going to need to drop down to 165-170 lbs before you switch to muscle building mode.
Thank you Greg. I really am glad there are trainers out there that really help instead of just saying take roids or supplements I dont need. I am definitely going to do that and I cant wait to see what I look like this summer
Awesome dude! Looking forward to your progress.
One more quick question what do you think I would weigh at the greek god physique and also the superhero?
185-190 lbs with a 32.5″ waist for the greek god and 190-195 for the superhero.