Kinobody pdf download

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I am loving the results and the program is easy to follow with workouts that challenge me. I am loving the results and the program is … When I created Kinobody, I was teaching people how to achieve that look because contrarily, a lot of the fitness gurus, they talked about getting big, you know bulking up, putting on the size. What happens is you have the fat. Superhero Bulking Program is the program that will finally help you overcome strength plateaus, weak or lagging muscle groups, and finally help you build fat-free muscle without gaining fat in the process.

The program that will enable you to achieve the final stage of Kinobody Physiques. With sarcoplasmic hypertrophy we are lifting lighter weights with short rest periods and our body responds by increasing the fluid sarcoplasm within our muscles.

This gives our muscles more size and fullness and helps our muscles adapt to the metabolic chaos from exercising with short rest periods. Now I have designed Kino Density Training to perfect develop this type of muscle growth. You are going to start by lifting a weight for 10 reps.

I recommend stopping a rep or two shy of failure so pick a weight you can do for reps. After performing 10 reps, rest 30 seconds and go for second set. Rest 30 seconds and go for forth set. You see, by only resting 30 seconds your reps naturally decrease due to cumulative fatigue. The key is that you keep the rest short and challenge your body by performing a lot of work in a short period of time!

It means your muscles are going to soak up the fluid like a sponge as you work through the shrink wrap phase. The more sarcoplasm you build in your muscle tissue, the better you can handle training with short rest periods. Standing barbell press, incline barbell press, weighted chin ups and bulgarian split squats. That said, we are going to limit the heavy intense lifting to mostly two sets per exercise with slightly higher reps reps per set.

This will get the job done at encouraging more strength development, while leaving room for the new training protocols that will serve to get you into shrink wrap shape.

Skin tight muscle pumps baby! Now for most muscle groups you are going to be doing two intense sets of reverse pyramid training on an exercise, followed by 4 sets of kino density training on an exercise for the same muscle.

This will maximize overall muscle development by producing myofibrillar hypertrophy with a greater focus on sarcoplasmic hypertrophy it is the shrink wrap phase after-all. Rest 3 minutes between sets. When you can do the top end of the rep range, increase the weight the following workout.. Make sure to warm up for the first exercise of a major muscle group for each workout. For Kino Density Training Select a weight you can do for 10 reps leaving reps in the tank.

Rest 30 seconds between all sets and perform 4 sets of reps. Each week aim to get more reps in the 4 sets. If you can do 4 sets of , increase the weight. For Kino Rep training Now first we need to uncover what the fat loss accelerator is designed to do.

We are not training you for a marathon or to break any endurance records. This is is not designed to kill you and be a workout that you absolutely dread. The goal of the fat loss accelerator is to ensure your daily calorie burn is exactly where it needs to be.

About calories per pound of bodyweight. First, we have our resting metabolic rate. This is how many calories we require daily, if we were to be bedridden all day.

For most men this number will be around If you have more muscle mass this number will be closer to This number is highly based off how much lean body mass you have. We also have the thermogenic effect of food. You see, your body burns calories through digesting food.

We also have non exercise activity thermogenesis or NEAT. This is incredibly powerful.. This is how many calories you burn just going about your day and moving around.

And finally we have exercise thermogenesis. This is how many calories you burn from exercise Now because you are going to be lifting heavy weights and getting strong on this program - that will serve to naturally increase your resting metabolic rate.

The more muscle you build - the greater your metabolism will be. Every pound of muscle you gain burns about calories per day at rest.. As well, by having more muscle you also expend more energy moving so that number would actually be quite a bit higher. Everyday, on this program, we will be having a huge serving of protein - that will serve to ramp up thermogenesis. Now finally we have exercise and non exercise activity thermogenesis.

This is what we will be operating on to improve fat loss! This is simply about ensuring optimal daily energy expenditure. For maximizing fat loss, I really like to focus on improving NEAT… We will already be crushing three intense strength training workouts per week.

The next step is to ramp up our NEAT non exercise activity thermogenesis. The Real Problem for Getting Lean Now, with all the said, I want to outline the real problem as to why a lot of people struggle to get lean or gain weight easily.

Now, lets control for diet. Plain and simple, outside of going to the gym, most people are sedentary all day. They go to work and sit down at a desk, they go for food and sit down at a table and they go home and watch tv and sit down on a couch… Most people in this day and age are incredibly sedentary. The answer is to build a life that promotes activity.

The answer is to effortlessly increase your calorie burn everyday. This is also when you get way more in touch with your body.. This can actually backfire and make it harder to get lean since your appetite can get jacked up making it harder to stick to your diet.

The answer is not to do intensive interval training. Interval training can be a great way to improve ones stamina and aerobic and anaerobic performance. So if you did a hard 25 minute workout that burned calories, you may burn an extra calories. Nothing to write home about.

The Power of Walking 10k for a Chiseled Spartan Physique Now, the solution is to develop a lifestyle where you are moving daily… The goal is to do 10 steps per day!! This is equivalent to about 1. Walking to your car counts.. That said, walking 10 steps adds significantly to your daily calorie burn. This puts my daily energy expenditure right where it needs to be to achieve the perfect rate of fat loss on my nutrition plan.

I like to use the health app in my iPhone to track steps taken, this makes life very easy! My favorite way to get my 10k steps in is to break it up throughout the day… ex: minute walk in the morning - minute walk at lunch break - 30 minute walk in the evening….

That said, you can structure it in a way that works best for you. You can go for a hour long walk with a friend. Or throw on a podcast or audio book. You can also, start walking to places that are close by Human beings, we are not designed to be sitting down all day.

More energy, improved mood and more mental clarity. As well, walking is a great way to naturally reduce stress. Unlike intense cardio, walking does not spike appetite. It seems to have a neutral effect on appetite and sometimes can modulate appetite. Option 1 - you can do a very hard 45 minute workout and burn calories and be hungry and tired and conserve energy for the rest of the day and be weaker for your strength training workouts..

This is a common phenomenon that happens when people do lots of intense cardio while eating at a deficit. They become extremely lazy outside of the gym and their NEAT becomes lower to compensate for the calories they burned from exercise. This strategy will not get you shredded effortlessly. Option 2 - you can get lots of walking in that improves recovery, mood and lowers stress - and you will have a downright effortless time hitting your calories.

This is how you get a ripped physique effortlessly. Getting lean happens a lot faster and easier and staying lean becomes way easier. Walking can also be a great learning opportunity by connecting with a podcast or audiobook. In fact, I love to go for a hour walk on the weekend and listen to an audiobook.

Power of Now is a favorite! I challenge you to walk 10k steps per day for a week and see what happens! In fact, our hunter gatherer ancestors walked for hours per day.

Cars and transportation has largely eliminated walking. But this is not ideal! We must start walking more each and every day if we want to maximize our health and achieve a lean body with ease. Intense lifting days per week, sprinting every weeks and lots of brisk walking. This naturally promotes a strong, powerful and lean body. Or maybe weather conditions has made walking a non-option.

I recommend walking about 2. If you walk at around 3. Incline walking is a great way to challenge yourself. Walking on an incline will burn more calories than walking on a flat surface. Incline walking will also build the calves and improve your core stability. Incline walking is a great workout to do to burn calories and keep you fit.

Simply walk for 5 minutes… Next increase the incline to 2 for 1 minute, then 3 for 1 minute, then 4 for 1 minute.. All the way up to 10 degrees hold this for 2 minutes … This is when things get really fun! Next, you will go back down to 1 degree for 2 minutes. Then go up to 6 degrees for 2 minutes. Then back down to 1 degree for 2 minutes. Then 8 degrees for 2 minutes.

Then 10 degrees for 2 minutes. Then back down to 1 degree for 2 min. Including your lift days… Then twice per week, instead of getting the steps in, perform the incline treadmill workout. You see, you can build an amazing physique. You can build an incredible upper chest, well developed shoulders and muscular legs.

In fact, in many cases there can be something missing. But sometimes they have amazing shoulder and upper chest development, but something is still missing. Something is making them look less powerful and less masculine and less alpha. What is it.

You see, your neck can actually be a force multiplier. Your physique looks bigger and more powerful. It really makes that much of a difference. A fitness youtube. He used to have a slim neck. Notice how he looks so much better with a thicker neck. In fact, the skinny neck had a negative effect on his physique and even his facial attractiveness.

What about the Traps? The same holds true with trap development. You will look smaller and less jacked. There will also be something missing between your body and your face. For example, this guy has a very muscular physique, but he has a relatively small neck and minimal trap development.

It naturally makes him look less powerful and dominant. Crazy enough, if he was to wear a button down shirt, the small neck and traps would make him seem much less jacked and powerful. What is the key? The key is balance. The key is to add the perfect amount of size to your neck and traps. A lot of hollywood movie stars that play superheroes, naturally have the perfect neck and traps size. Interestingly enough, the neck and traps have a large degree of androgen receptors.

This means that people that naturally have higher testosterone levels will naturally have bigger neck and traps. This is an indicator that well developed neck and traps portray a more powerful and masculine image. Notice how he has a well developed neck? As well, you can see how his traps pop nicely and make him look overall more jacked. Now crazy enough, Brad Pitt was only about lbs in Fight Club.

Yet, he looks much bigger. In fact, we actually need to be careful not to overdo it. Some movements will actually naturally strengthen and develop your neck and traps in the program. For example, overhead presses and pull ups will build your traps. Lateral raises have been shown to activate the neck to a pretty large degree. So all we are doing is throwing in a little more direct work to the neck and traps to add the icing on the cake.

Now, in this program, you will be hitting traps hard on Wednesday with shrugs. This is perfect…. So all we need to do is add a little direct neck training! What I recommend is finishing off the friday workout with a simple neck routine finisher! I recommend performing this routine once per week at the end of one of your workouts. For example, every Friday at the end of your workout you can add this to your routine. That would be perfect. This is performed by lying on your back on a bench with your head off the bench.

Hold a light plate on your forehead and perform neck curls. Start light for reps. Next, you will perform reverse neck curls. This is performed by turning over on your stomach..

Perform reps on reverse curls. Rest minutes, increase the weight and perform reps of neck curls and reverse neck curls. Make sure to control the weight. When you can do the top end of the rep range 20 reps for your last set, then increase the weight the next week. Final comments This routine is simple and effective. Crazy enough, you will actually notice results in the first weeks of performing this routine.

It really is that effective. Just a little extra direct neck work will make all the difference in the world. You will start to get more compliments on your physique. In fact, when your neck and traps are thick, you will look way more jacked and get way more attention and notice from your hard earned physique. Even more than someone that is actually bigger than you.

Now, if you start to get your neck to a good level, you can train them once every two weeks. This is a good plan for maintenance mode. But until then, you can train them once per week every friday. Movie Star Body Recomp The goal of the 12 week movie star program is to get you downright lean. Incredible definition, perfect proportion and chiseled abs and facial features. This is when you stand out like an absolute movie star.

The 12 week program, will get you leaner, stronger and better looking! For the most part, the nutrition protocol we are using focuses on the perfect calorie deficit - calories below maintenance. This allows you to strip off fat perfectly, without the downsides. Drops in strength and muscle, negative affects on hormonal output, and disrupting metabolism function.

This is exceptionally lean and this is when your physique stands out incredibly. Now, the best way to measure your body fat is simply by pictures. You decide how lean you want to get. You determine the physique you want to strive for. Everyone is going to look a little different at a given body fat. This comes down to different levels of muscle mass and different genetics and fat distribution patterns.

One of our coaching clients, Oli, is lean as heck and probably a true 5. He makes Ryan Reynolds look fat. This is when my face gets really chiseled. Introducing the Recomposition strategy Now the recomposition strategy is incredibly effective! In fact, at a certain point, you may feel smaller and lose some strength.

This is especially true for men that have a great deal of muscle and are close to their maximum muscular potential. The bigger and stronger you are, the harder it is to maintain that size getting to a super low body fat. In this case, you may not notice any drops in strength or size for the first month. But eventually, you will hit a wall. As well, being in a deficit week after week, you may also notice hormonal output seems to drop.

As well, your energy levels may take a nose dip, and you may begin to feel less energy and you may find your sex drive becomes reduced. Unfortunately, most people get distracted by this type of training and neglect what really matters — building strength.

Therefore this type of lifting will only be a small component of the workout program. As you become stronger on these movements your body will change for the better. Your chest, shoulders, arms and back will begin to fill out perfectly as you drop fat from the diet.

By tracking your four indicator exercises you will have visual proof of the effectiveness of your workout routine. Most people judge their routine based on how tough it is and how sore it makes them. The effectiveness of your training is directly related to the progress on these four exercises. By accepting that, your training program will become 10x more effective. You will direct your efforts on that which will make you stronger and more muscular and divert your attention away from everything that is a distraction.

Every exercise, every set and every rep has a purpose. Incline Barbell Bench Press There is nothing wrong with the regular flat bench barbell bench press. It is a terrific exercise at building the whole pectoral region if done properly.

With that said, I feel that most people would benefit more from the incline version, which develops the upper pecs better. In addition, in most athletic pressing movements the arms push forward at a slightly upward angle as opposed to directly straight out. An example of this would be pushing a car or throwing a punch. For this reason the incline press may be more relevant from a functional standpoint. In addition, standing presses will work the triceps very hard.

I recommend avoiding seated shoulder presses with the elbows flared out to the side. This is a very unnatural position for the shoulders and overtime may cause pain and injury. Closed chain movements have greater overall muscle recruitment and lead to better muscle and strength gains from my experience. Power Cleans from Hang or Sumo Deadlifts This is a very athletic movement that builds great power through the legs, hips, back and traps.

I have found that hang cleans bring about explosive power but without the leg mass that squats build. I have also found hang cleans to be the most effective exercise at developing my trap muscles. Lastly since dedicating my time to hang cleans I have noticed a big increase in my jumping abilities.

With that being said, hang cleans are a very technical movement and can be difficult to learn. You could exclusively train with the four indicator exercises and you could build a great physique.

However, it is likely that you will develop lagging muscle groups and hit strength plateaus. To ensure complete physique development and optimal muscle gains I include assistance movements. These are my favorites: Weighted Dips Weighted dips are a fantastic exercise for adding massive amounts of pressing strength and gaining muscle to the triceps and pectoral region.

Some exercises are very stubborn when it comes to progressing in weight. Weighted dips are not one of those exercises. They tend to go up very smoothly and if you train this exercise properly you should be able to add 45 lbs to this exercise in 3 months time. That is a huge gain and would result in bigger triceps, fuller chest and a stronger bench. Close Grip Bench Press The close grip bench is a phenomenal pressing movement that builds a powerful chest and triceps.

By using a close grip with the elbows tucked into your sides you increase muscle recruitment in the triceps and upper chest. With this movement you can make gradual progress in resistance used. In most biceps exercises, very little strength increase is actually seen. For this reason I use barbell curls as my main biceps exercise. You can eventually build up to barbell curls with lbs for your reps.

Incline Dumbbell Curls Incline dumbbell curls are very effective because your arms are locked to the sides and your back is flat against the bench.

It is in this position that you are unable to use any back swing, the biceps are forced to work in isolation. I like to alternate between barbell curls and incline dumbbell for three to four weeks at a time.

Skull Crushers Skull crushers hit the triceps very hard and allow for regular loading in weight. For this reason skull crushers should be your main triceps movement. This is a killer exercise and will translate to better pushing strength, most specifically in the lock out.

This movement is better suited for higher reps, less weight and short rest periods. For that reason I like to use them for pump training. Lateral Raises To ensure perfect shoulder development I always include lateral raises into my workout programs. The medial head of the deltoid never gets fully worked with shoulder pressing. Most of the stress for shoulder pressing is placed on the anterior head. For this reason the medial head can slightly lag behind in overall growth. Therefore lateral raises should be incorporated to ensure even muscle growth.

Bent Over Flyes Strong rear delts will help keep your shoulders balanced and healthy. This will ensure you stay injury free from heavy pressing movements. Fully developed shoulders are a true sign of masculinity and dominance. The benefits of mastering the pistol squat are enormous. The pistol requires great balance, leg strength, flexibility and coordination.

For most people building up to six to ten reps per leg, slow and controlled is enough for adequate leg strength and development. You can perform this exercise holding a weight in your hands to increase the difficulty.

Another option is to perform jumping pistol squats where you explode up from the bottom position into a single leg jump. Small calves create the illusion of chicken legs that most girls hate. By training your calves and keeping them around the same size of your upper arm you will have a balanced, proportionate look. On the other hand huge, bulky thighs are undesirable and look sloppy and detract from your upper body development.

Unfortunately very few people employ this very simple technique. In fact, most people train in the exact opposite way. The problem with this is that they become semi fatigued for their heaviest set. Because they are lifting below their true potential they never promote optimal strength and muscle gains. I recommend flipping the script and performing your heaviest set first while you are completely fresh. Your heavy set is really your money set and has the greatest capacity at triggering maximum strength and muscle gains.

However, in order to get the maximum training effect it is essential that you perform the heavy set while you are completely fresh to maximize performance output. The subsequent sets will be less demanding on your neural system since you will be lifting lighter loads. The purpose of these extra sets is to simply provide more volume to the working muscles. This will encourage optimal muscle gains.

Now here is where the magic of reverse pyramid training comes in… You will notice that your heavy set will make your subsequent sets feel very light. The heavy set induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last for several minutes. As a result you get better muscle fiber recruitment than normal with lighter weights if you do them after your heavy set. Since you will get more muscle fiber activation in your lighter sets you will stimulate hypertrophy much more effectively.

With reverse pyramid training you can get those muscle fibers to come into play from the very first rep. This is a huge deal when it comes to maximizing muscle growth. For that reason I recommend a very specific warm up. The warm up sets are only necessary for the first exercise of a given workout. After than you should be ready to jump right into your work set for all remainder exercises.