We prefer giving you the tools to calculate the amount of calories, protein, carbs, and fat that you need in your diet on a daily basis to achieve your goals.
You can achieve this with your favorite foods, which makes reaching your ultimate goals practically effortless. Close menu. My Login. For Men. For Women. Kino Baddie. Bonus Programs. Superhero Bulking advanced muscle building Warrior Shredding original cutting program. All of these are answered in the program.
Amazing people have gone through the program, put on a ton of muscle, and now look downright stunning. They were never able to do it before. They struggled to put on muscle. They struggled to keep the fat off. They struggled to add muscle in a way that actually built the bodies of their dreams. The Greek God Program 2. Increase strength, build muscle, eat for a lean physique and have fun with it.
This is a strategy you can follow no matter where you are in life, where you live, or what you do for a living. It's time to take control of your physique and your lifestyle. In other words, the 3-day split will help you hit your own legs with more advanced techniques and larger volume as you will have your own workouts spread out over 3 workouts rather than two.
Well, with Superhero X12, you get simple workouts designed for complete beginners to build muscle as fast as possible. And guess what? I cover all of these points and a lot more in my complete review of Superhero X But this is why I recommend Superhero X12 if you want to build a shredded, aesthetic physique.
In recent years, Kinobody has gained popularity in the fitness industry with its suite of Hollywood physique-based programs including the Greek God Program. The Greek god physique is characterized as being strong with dense myofibril muscle fibers, having a low body fat percentage, and being proportionally attractive to the opposite sex. Additionally, the Greek god body is built on the principles of functional fitness so your body is practical and usable for everyday life.
For natural bodybuilders and weightlifters, you can expect to reach your ideal physique weighing between and lbs. At this weight, your muscle contours are much clearer with noticeable abdominal definition. The optimal shoulder to waist circumference ratio for Greek god body proportions is Setting this ratio as your primary physique goal moves you closing to a more scientifically attractive body.
These are very light plates. By using a smart progression model and adding just a little extra weight, you avoid adding too much which will slow or stop progress. With a 2-day split, you only have two different workouts.
As you train 3 days per week you will each week be doing the same workout 1 or 2 times. Hitting the same muscles with heavy compound lifts on average 1.
This works well since the time required for effective recovery increases as you are lifting heavier. Doing heavy lifts 3 days per week is optimal for recovery at least for a large majority of people.
Basing all workouts on heavy lifting for 3 days per week also enables you to focus on many other things than the gym. The program is focused on building your upper body and the amount of leg training is less compared to the upper body. Arguably, for the program to work as well as it does, a bit of leg training has to be sacrificed. That is fine because building your upper body is typically slower than the lower body, and you can make up for it at a later stage. Additionally, most people want to keep the size of their legs under control.
If this is the look you want then this program is for you. To become really strong, you need to combine different training principles and methods. The program does add different methods and focuses on what works best at the right time. By eating more calories on training days and less on rest days, you take advantage of the peak in protein synthesis and depletion of muscle glycogen.
Basically, by cycling calories, you provide more calories when muscle growth and recovery is high and fewer calories when it is more likely to be converted into fat. Greg is a big advocate of intermittent fasting, so it is only natural that it would be an important part of his programs.
Intermittent fasting has a large number of health benefits and could positively affect muscle growth because of changes in hormone levels. If you purchase the Greek God Program with the link above or any link on this page, I will send you the spreadsheet that I mentioned in the video above! All you have to do is send me a copy of your receipt of the Greek God Program and I will confirm it and send you the spreadsheet.
Without a proper progression model in place gains will be marginal at best. Unfortunately, most progression models are highly flawed. You see, after an intense and productive strength training session your body will recover and improve ever so slightly. An increase of 1 to 2. Beginners may be able to increase by 2.
The typical training method is to stick with a given weight until you hit the upper threshold of the rep range you are working in. This is one of the reasons that many people hit plateaus in the gym: they are using a flawed training system. Now if you were to stick with the same rep range and just add 5 lbs to the bar that could be an increase of 2. Micro Loading: The Fix to the Flawed Model For this reason I generally recommend micro loading on indicator exercises: adding lbs total to the bar every workout.
With that said you would need to get your hands on fractional plates because most gyms don t carry weights under 2. This would give you the luxury to increase the total weight by 0. If you workout at a fitness club you can easily bring these weights with you to the gym since they are only a few pounds.
The other option would be to alternate adding 5 lbs to your first set or your subsequent sets. So at first you would add 5 lbs to your second and third set. The next workout you would add 5 lbs to your first set. Then you would load up your second and third set by 5 lbs. This method has you increasing all sets by 5 lbs every second workout.
If you are an advanced lifter you may need to treat each set independently and add 5 lbs to only one of your three sets each workout. This method would have you adding 5 lbs every third workout. I recommend sticking with the same weight until you can perform all sets for the maximum number of reps. After you have accomplished this you can increase the weight by 5 lbs and you can build back up again.
So if an exercise calls for 3 sets of reps then you will stick with the same weight until you can perform all 3 sets for 10 reps. Try and add one rep every workout to anyone of the 3 sets.
In this case you will go for 40 lbs dumbbells for your next workout. If this rate of progress seems slow to you that s because it is. Slow and steady wins the race in the game of strength and muscle.
Those that try to rush it and think only with their ego will turn to sloppy form and injury. With that said, you might be able to progress at a faster rate. If that s the case then you can treat your second and third set the same. For this you would either be increasing your first set by one rep or your second and third set by 1 rep. In this scenario your first set will increase by 1 every other week instead of every third week.
In fact, everywhere you go you ll likely find a different answer. Time to put it all to rest right here: Lifting Days per week Three strength training sessions per week is the optimal training frequency for strength and muscle gains. Taking a day off from lifting between strength training sessions allows your body to recover. As well this day of rest gives your central nervous system a chance to recharge.
By lifting only three times per week on non-consecutive days you can hit the gym with maximum effort and productivity. You will always be lifting near your true potential and strength and muscle gains will be maximized. You will be able to make the maximum rate of gains by only lifting three times per week. There is no additional benefit from training 4, 5 or even 6 times per week. In fact, it becomes very counter productive because recovery capabilities are reduced. There is tons of research on muscular recovery indicating that a muscle can be loaded as often as every 48 hours.
But muscle recovery is only one side of the story. When lifting heavy you create lots of neural fatigue. You drain your central nervous system and your local nerves that fire a particular muscle group.
When these nerves are fatigued, a given muscle group will be short of strength until it's given enough time to recover. The CNS takes around 48 hours to recover much like your muscles. However the local nerves may take three to four days before they are fully recharged after a heavy lifting session.
For this reason your best bet is to lift every other day or 3x per week on non-consecutive days. This gives your central nervous system a chance to fully recharge before your next strength workout. In addition you should only hit each muscle group every four to five days to give the local nerves a chance to fully recover.
The best way to do this is to split your body into two workouts. Protein synthesis returns to normal in a muscle group after a few days and your muscles strength abilities peak 4 to 5 days after being trained. When you wait a full week many of your muscles positive adaptations start to return to normal during those last days of rest.
This program will allow you to gradually build your physique up to perfect proportions. It is designed specifically for the Greek God Kinobody physique. The total volume on each muscle group may seem on the low end. With that said, as long as you are making strength gains you will see very solid muscle gains. After following this routine for 3 months you should see an increase of lbs on your incline bench press and weighted chin ups.
This big strength increase will lead to a much more muscular physique. These exercises are the ones you want to strive to improve on. On Workout A you will be doing incline bench press and standing press. On Workout B you will be performing weighted chin-ups and hang cleans.
The goal will be to add 2. Conversely you can alternate adding 5 lbs to your second and third set and 5 lbs to your first set. Your first work set will be for 5 repetitions. For your third and fourth exercises you will be sticking to the same weight for each set. In addition you will only be resting 2 minutes between sets. Stick with the same weight until you reach the upper threshold of the repetition range.Gof copyrights frew reserved. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course swimming pool full movie online free appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician kinoobody implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the kinobody greek god program pdf free of this information. This program is going to be much kinobody greek god program pdf free than any other strength or muscle building course you have ever read. The workouts, exercises, sets and reps are all geared towards bringing your body closer to what I call the Kinobody physique. This is categorized by a strong V-shaped torso, sculpted shoulders, prominent square pecs, rock hard kinoody, a taut waist with the v-cut women love and lean and fit looking legs. This is the exact physique that I have coined as the Kinobody. The word kino is used in the seduction community to describe physical touch between grdek guy kinobody greek god program pdf free girl. This is one of the most important aspects of seduction to ensure you stay out of the dreadful Friend Zone. In fact, kino is used to get the girl to think of you in more of a sexual kinobody greek god program pdf free. By building a Kinobody physique, you will look great and radiate so much confidence that women won t be able to keep their hands off you! Hence kino-body, or Kinobody. At first you might be surprised by the simplicity of the workouts. This is because you won t be training x per week, you won t be doing 5 progfam per muscle group and you won t be using all kinds of fancy bodybuilding techniques. Those methods are great if all fred care about is getting insane kinobody greek god program pdf free and crazy muscle soreness. However, pdff kinobody greek god program pdf free re more concerned gov building real strength and muscle and actually making consistent progress then you need to abide by kinobody greek god program pdf free whole new set of rules and training principles. When it comes to building the lean and muscular physique, focus on increasing strength in the rep range. If you focus on gaining strength with the right movements you will gain the perfect amount kinobody greek god program pdf free muscle for your physique. NOTE: The updated version of Kinobody Greek God Program (Version ) has just alt=”kinobody greek god pdf free” width=”″ height=”″ title=”New. What Is It? Greek god muscle building program real user reviews Created by Greg O'Gallagher from devsmash.online, the Greek God Muscle Building Program has. Greek God Muscle Building Program PDF Book Free Download For Women | - Hone Body Mind This program is the Goddess Toning Program from Kinobody. This will ensure you stay injury free from heavy pressing movements. It is designed specifically for the Greek God Kinobody physique. The total volume on. The Greek God Program has been updated (V) and is now packed with even more value! Q: Can't you just send me the Kinobody greek god pdf for free? Greek God Program. The Definitive Guide To Building Muscle & Strength While Staying Chiseled To The Bone. Watch Promo. Enroll. If you want to build a lean and muscular body that resembles the physiques of Hollywood actors in superhero movies And have plenty of free. So you can get a piece of FREE information. Whether or not you purchase Greek God Program, I want you to leave this page with something that can help you. about the Greek God Muscle . + Download Greek God Muscle Building Program Free Trial Buy Greek God Greek God. Muscle Building Program pdf. All workout routines are both explained and illustrated in different videos. The Right Way. Superhero Bulking advanced muscle building Warrior Shredding original cutting program. Close menu. Most muscle-building programs result in this: You end up adding slabs of fat this makes you look puffy. For Women. And most importantly, the core exercises come with "How-To" demonstration videos, so you know exactly how to perform each exercise before you even arrive at the gym. I am not so sure about fat loss. Kino Gains. If you purchase the Greek God Program with the link above or any link on this page, I will send you the spreadsheet that I mentioned in the video above!