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Therefore the solution is to pick one muscle group on each workout day and add more volume to it. Stick with the same specialization workouts for 6 weeks before changing. This extra volume will speed up muscle growth. Use the same weight for the last 3 sets. This is a great overall mass builder to the chest. In conjunction with incline bench it will build the chest exceptionally well. For standing press use the same weight for the last 3 sets. In addition you will be performing 5 sets total.

If you have slim legs this is a good routine to use. You should be adding 5 lbs to the bar every squat workout. This is because squats progress at a faster rate than upper body movements.

If you do not wish to perform the barbell back squat you can perform the pistol squat instead. If possible, use weight on your first one to two sets.

Unfortunately this type of muscle gain can be considered temporary. As long as you maintain your training volume you will have this additional size. Consequently if you were to take 2 or more weeks off lifting you would gradually start to notice your muscles flattening out and losing this additional size. Furthermore this muscle gain is very sensitive to dieting and carbohydrates. This is why I absolutely love heavy lifting! You can maintain it indefinitely with a very low training volume.

You can go on a long term dieting stint and not lose an ounce of muscle. Not to mention the muscle you gain with heavy lifting will have a profound effect on strength and power.

More on Pump Training Think of the muscle growth you get from pump training as the cherry on top of your overall routine. If you want to have exceptional muscle development then you will need to incorporate pump training in your program. However you should never let pump training take priority over heavy lifting. The first section is dedicated to heavy lifting, reverse pyramid style.

The second section of the workout will be dedicated towards pump training, standard pyramid style. Lighter weights will be used with higher reps and shorter rest periods. The combination of heavy lifting and pump training will deliver the greatest muscle growth. However this type of training is very demanding on the body.

This will deliver one heck of a muscle pump and will create a super glycogen compensation effect. You will be depleting a fair amount of muscle glycogen with this type of training. As a result your body will adapt by storing more glycogen in the muscles to better handle future training.

This extra glycogen will make your muscles bigger and fuller. As well, this type of lifting triggers sarcoplasmic hypertrophy. This is a type of muscle growth, which leads to increased fluid in the muscles.

With standard pyramid training the goal is to really fatigue your muscles and maximize volume. You want to be using the same weight for all sets with Standard Pyramid Training. Your first set should be around 12 reps. As fatigue sets in on your subsequent sets you will be performing less and less reps. For that reason I recommend doing 12, 10, 8, and 6 reps. To maximize total depletion and glycogen super compensation you can add two more sets of 6 reps ex: 12, 10, 8, 6, 6, 6.

Compound movements are too demanding on the body to be performed with such a high volume. I like to strictly use compound, free weight movements for heavy lifting and isolation movements for high volume pump training. You might start with 60 seconds rest between sets and gradually work your way to shorter and shorter rest periods. It is at this point that you want to add weight and start back at 60 seconds of rest between sets.

Each workout try to knock off 5 seconds of rest between sets. Your goal will be to add 5 lbs to anyone of your 3 sets. Remember load your third set first, the next workout load your second set and your third workout load your first set.

Repeat this process continually so that every third workout you will have increased all 3 sets by 5 lbs. Alternatively you can load your second and third set together so that every second workout you will increase all 3 sets by 5 lbs. This is more suited for beginner and intermediate lifters. Advanced lifters require a slower progression model. For the SPT movements you will be switching to isolation exercises and going for higher reps and shorter rest periods. The goal here is muscle depletion to trigger increased glycogen storage and sarcoplasm in the muscles.

Pick a weight that you can do 12 reps with. Pick the variation of your choice. If you want to avoid building your legs then go with hang cleans or single leg pistol squats. As well you will superset cable rows with bent over flyes.

The only difference is that you will be performing an additional two sets on the SPT exercises. Use the same weight for all 6 sets of SPT. The extra 2 sets will further deplete muscle glycogen and lead to greater muscle growth.

If you follow this protocol and workout you will definitely build muscle. However, when the goal is to build muscle and keep fat gain to an absolute minimum, things become much more complicated. Your body can only use so many surplus calories for muscle growth and storage. Eventually any additional calories will be stored as fat.

In order to ensure you build muscle without gaining fat you need to be diligent in tracking your food intake. Eat too few calories and muscle growth will not occur at any meaningful rate. Eat too many calories and unpleasant fat gain will occur. For that reason we need to find the amount of weekly surplus calories you can handle before fat gain occurs. For most people this is around surplus calories per week or slightly less. This works out to be an extra calories per day.

Most guys trying to build muscle try and eat calories over maintenance per day. Those extra calories tend to get stored as fat. This will lead to slightly better muscle gains since you will be providing the most calories on days where your body is primed for muscle growth. This is where you will eat at a calorie surplus on training days to encourage muscle growth and a calorie deficit on rest days to encourage fat loss.

At the end of the week you will have eaten very close to maintenance but it is likely you will have improved your body composition more muscle and less fat. Having to go too low in calories on rest days and muscle recovery and growth will be compromised. As well going too high in calories on training days will inevitably lead to fat spill over. So instead of building a little muscle on training days and losing a little fat on rest day you will be gaining muscle and fat on training days and losing muscle and fat on rest days.

Fortunately determining your maintenance calorie intake is rather simple. Assuming 60 minutes of physical activity per day, most people burn 15 calories per pound of bodyweight. Now obviously this is just an estimate. It is very unlikely that these numbers will be exact. However there is a very strong chance that you will be within shooting distance of the numbers calculated.

Eventually you will be able to zone in on your approximate maintenance level calorie intake. The first thing that you must do is to ensure you are consuming adequate dietary protein. Since protein is essential for muscle growth this is the number one priority in regards to macronutrient intake.

Before even worrying about how much fat and carbs to eat you need to first determine your protein needs. Most research indicates that the maximum amount of protein needed to support muscle growth is 1. Since we need to be careful not to overeat and cause fat gain it makes sense to eat lots of protein to stay full and satisfied. For this reason I recommend eating one gram of protein per pound of goal bodyweight. As long as you include high protein foods in your meals it will be relatively easy to reach this amount.

If you have trouble eating this much protein you are welcome to include protein shakes into your diet. When you are within 15 lbs of your goal weight then you can adjust your protein intake up to grams. The next macronutrient to set is fat intake. Going too low in fat will leave you hungry between meals and will make your meals blander.

As well low fat diets may negatively impact testosterone levels. This is an ideal scenario for building muscle. A high intake of carbohydrates will ensure that you maintain full glycogen stores in your muscles. Your body is more efficient at building muscle and being in an anabolic state when your glycogen stores are full or near full.

In addition, carbs are the most efficient energy source and sufficient carbs will ensure optimal training performance. Subtract this number from total calories per day. This will provide you with the number of calories to consume from carbs per day. Check out my full review of the Greek God Program. I actually posted a question on a weekday afternoon and got my first and quite helpful response in under an hour. I had a few questions here and there throughout my experience and found the email response team support kinobody.

You get what you pay for, complete with support and customer service. You should have no concerns about handing your money over to Kinobody if, and only if, you plan on following through with the Kinobody workout routines.

Read more on this here: Is Kinobody legit? Greg designed an interactive quiz to help you answer this exact question!

The Warrior Shredding Program is best, though, for people who have some but not a ton of fat to lose. If you have a lot of fat to lose, go for the Aggressive Fat Loss Program click for my review. But first, a quick summary of what you are probably here to find out: Overall the Kinobody Warrior Shredding Program is an amazing blueprint to getting the lean, chiseled Hollywood look a lot of people crave — I lost over 15 pounds of fat on it myself.

It works extremely well. My wife uses it too and never could do anything with Caffeine in it as it gave her anxiety but this stuff is real with natural ingredients. She loves it and uses it every day with me with no side effects whatsoever. Torrie O. Simply put the best pre workout of all time!!! I highly recommend mixing with a flavored - 0 cal sparkling water! Kino Collagen is a natural supplement that not only supports muscle growth - it also comes with an army of additional health benefits.

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