Movie Star Body

Movie Star Body Training Fundamentals

Movie Star Body Training Program

Welcome to the Movie Star Coaching Program. This

training routine works absolutely gangbusters!

The goal is going to be to get hyper focused on improving

your key lifts. The goal is to improve your strength and
muscle density. This sets the foundation to an incredible
physique.

We will be embracing the art of minimalism. Maximum

recovery, maximum intensity! Each and every week, you
will be crushing personal records on your Incline Press,
Chin ups, Overhead Press and Bulgarian Split
Squats. Combined with the nutrition protocol, you will be
looking leaner, stronger and harder - each and every
week!

Now, before we run into the exact routine, I want to cover

some really important concepts with you! I want you to
KNOW exactly why we are doing this routine exactly as
is.

So first, a little quick Kino Review…

Now, if you've invested in this program, you would already

know way more about fitness than the average gym go-
er. You understand that building a great physique isn't
about spending hours and hours in the gym... It's not
about taking a laundry list of bullshit supplements
(although a few key supplements can be helpful), and it's
most definitely not from eating some arbitrary magic
foods.

In fact, building an incredible physique comes down to a

simple calculation! That's it. In fact, I can predict exactly
how your physique looks by looking at your weight, body
fat percentage, and strength level on a few key lifts.
That's it!

Let's go DEEPER...
The Key to Looking Amazing
Movie Star Body Training Fundamentals

There’s simply no way to slice it, get yourself down to a

low body fat and you’ll look infinitely better! There’s
simply no case in which someone looks incredible at 12-
15% body fat (even if they have a lot of strength and
muscle). In order to have great definition and muscle
separation and proportion, you need your body fat levels
to be minimal.

In fact, the 6-8% body fat range is the sweet spot where
you will look your best! Combine that with some
respectable strength on key lifts and you’ll simply look
fantastic! Now the nutrition plan module is where you will
dial in on a low body fat.

That said, a minimalist training program will actually

support a very, very lean body! One of the reasons is
simple, it helps modulate your appetite. You see, if you’re
doing long drawn out lifting sessions - you are going to
spike your appetite significantly. If you’re hitting the
weights 4-5x per week, your body is going to want to eat
a lot more.

When you do three, short, intense lifting sessions per

week, there’s no increase in hunger! This helps you get
lean and helps make the diet easier to follow. In the past,
when I did super long high volume workouts, I’d be
ravenous. I ended up overeating and gaining fat! This
simply won’t cut it. Nor is the extra workouts or volume
necessary to get a rock solid physique.
How is it all possible?!
Movie Star Body Training Fundamentals

What?

How can that be possible?

I thought you had to exercise for hours and hours to stay

lean?

Wrong! The main driver of fat loss is your nutrition

intake. This is the reality. Exercise is a small equation in
dropping fat. You can exercise for one hour and burn 600
calories, or you can binge eat for an hour and consume
an extra 3000 calories over your diet.

Hopefully this puts things into perspective for you! When

the goal is fat loss, it’s about structuring the diet and
exercise program in the absolutely most enjoyable way to
support a calorie deficit. Notice how I said diet AND
exercise program. You see, too much exercise and you
can drive up your appetite and make yourself ravenous.

From my experience, a heavy emphasis on exercise to

burn calories, leads to inevitable binge eating sessions..
As well, it’s also unnecessarily harder. Do you really want
to do several hour long intense cardio sessions each
week, for a tiny, marginal benefit? (The same can be said
for doing high volume lifting workouts several times per
week)

Of course not! You’re pouring in this crazy amount of

effort for the smallest, marginal gain! Doing 30 minutes of
intervals doesn’t create fat loss! Eating at a calorie deficit
is what creates fat loss! Moreover, any fat burning
exercise should be built around activities you enjoy, and
activities that don’t sap recovery..

This is why walking is so effective. It doesn’t mess with

recovery, it’s enjoyable and it doesn’t increase appetite!
So with all this said and done, most of your training
should be focused on building strength around key lifts,
which is what we’ll be getting to in a second!

Note - In the cardio module, I will share my favorite

calorie burning activities that don’t spike hunger or
stamper recovery. This includes lots of walking and a
great incline walking workout that is good for your abs
and calves.
Strength on Key Lifts
Movie Star Body Training Fundamentals

Now, this program is going to be extremely focused

on the goal.

What is the goal, you ask?

Gaining strength on a few different key lifts. In fact, my

primary goal is to get you stronger than you’ve ever been
in your life! When your strength is on a whole new level -
you will look big, full and muscular - effortlessly.

You won’t need to spend five days in the gym or even get
a pump, to look good! You’ll simply look good all the time!
Now why is strength so important in looking good? Well
you have to understand why we build muscle in the first
place.

Our bodies do not trigger increases in muscle growth so

we can look better. It’s a functional response to training…
As we place heavier and heavier loads on our bodies, we
respond, by increasing the size of our muscles to better
handle our environment (training).

Remember, the human body is wired for survival. We are

adaptive creatures. This is why I freaking love training
and working out. We can shape our body exactly as we
want.
So in that sense, the way we build our muscle tissue, is
by getting stronger! Another way to look at it is this..Your
back and arms won’t be able to handle doing pull ups
with 100 lbs attached to you if you’re small.

In order to display incredible strength, you must have

incredible muscle development. I don’t think this is a
surprise to anyone, but it needs to be said...
Volume Vs. Strength
Movie Star Body Training Fundamentals

Now with all that said, you can also build muscle size by
performing a greater number of sets and reps (volume),
each week..

For example.. If you maintain the exact same level of

strength, but you perform twice as many sets as usual,
you can increase the size of the muscle..

To put this into perspective, lets say you normally

perform 4 sets per muscle group each week… Then you
double the number of sets you perform on a specific
muscle group.

You’ve effectively increased the amount of volume you do

by 100%. This will create additional muscle growth via
increases in sarcoplasmic muscle (fluid within muscle to
help handle high volume and metabolic stress).. But here
is where the problem lies. Once you are accustomed to a
specific level of volume, you won’t build anymore muscle,
unless you get stronger..

Note - We will be using the higher volume method

strategically on the third month create the shrink wrap
effect. But this is the icing on the cake and certainly not
the foundation of our training. This third month is
designed to give us that Movie Star Physique (the extra
muscle size to make our physique really pop).
Why Most People Struggle
to Gain Muscle
Movie Star Body Training Fundamentals

Here’s the deal, most people struggle to gain muscle year

after year, while staying lean, because they perform such
an astronomical high amount of training volume. They are
in the gym 5-6 days per week, performing marathon long
training sessions! Their training volume is so high and
torturous, their body is unable to increase strength.

As a result, they see little to no muscle growth (especially

after the first 3-6 months of lifting). They can’t increase
their training volume, or they’d be spending virtually their
entire life in the gym (and without anabolic steroids, they
would burn themselves into the ground, ending up
weaker and smaller)..

So a much more effective model, is to perform far less! In

fact, to do very little training volume, but instead make
the primary emphasis on strength gain. Now this training
style is by no means brand new. Many high level
bodybuilders and coaches spoke of this methodology.
Dorian Yates, Mike Metzer, Stuart McRaubert and Arthur
Jones..
The fundamentals are very simple. The greatest
driver of muscle growth is progressive overload.
Therefore the focus should be on intensity and pushing
for consistent strength gains. (this is especially true for
natural lifters where training is most important).

Training this way, you can make year long muscle gains
(from getting stronger), and when you want to blow
people away, you can do the double up method! (This is
what we are going to do on the third month and it’s
freaking insane).

The double up method is where you double up on your

training volume for a short period of time, to experience
insane muscle growth and muscle pumps.

By spending most of the year in the minimalist set up,

you’ll be able to support incredible strength gains!
Strength gains are the main driver to muscle growth.
Muscle is a by-product of strength!

Note - The double up method is also known as the shrink

wrap phase. This term has been coined by fitness writer
Rusty Moore. And it’s an awesome strategy to look your
best.
An Important Analogy...
Movie Star Body Training Fundamentals

For example, about 80% of someone’s muscle size is

there because of their strength! 20% is training volume!
For example, you could take someone that is weak, and
build them up to an absurd amount of training volume.

Is that going to make them look like a top natural

bodybuilder, or close to it? Of course not! Contrarily, if
you were to get someone up to elite lifts (even if they just
training for 30 minutes, 3x per week), they could damn
near look breathtaking!

For example, you can do 30 sets of back each week!

Does that guarantee you’ll have that an amazing back,
no, definitely not! On the other hand, you can do 3 sets of
back each week, but if you’re doing 100 lbs pull ups for
reps, your back will be world class!

This is what the minimalist program is all about! It’s about

training in the most effective, efficient and logical way!
Then, when you want to look insanely good, you can do
the double up method for 4 weeks, and you’ll be insanely
well developed, thick and tight!

Note - For most of this program we are going to be

training in the 5-8 rep range (and occasionally 8-10 rep
range). This is the best rep range to gain strength AND
muscle. The reason is simple - you achieve the perfect
balance of time under tension and muscle activation.

Training in the 1-4 rep range can be way more risky and
dangerous! It’s also way more neurally exhausting (since
you’re training so heavy, there is greater risk of burning
out). Finally, the time under tension is relatively short so
it’s not as effective for gaining muscle compared to 5-8
reps.

The 5-8 rep range is the money spot for gaining strength
and incredible muscle density and development. When
you go for 1-4 reps, you are training your nervous system
more. The central nervous systems stems from your brain
and spinal cord and it’s precisely what sends powerful
nerve impulses to fire your muscles into action. Doing
sets of 1, 2 or 3 reps can trains the nervous system very
hard. Muscle growth is limited but you can gain
improvements in neuromuscular coordination. For the
purposes of building an awesome physique, the 1-4 rep
range isn’t necessary, nor optimal.

It’s also important to state that you will be developing an

incredibly powerful nervous system by training in the 5-8
rep range with long rest periods (3 minutes). But we will
be milking out getting more muscle growth and reducing
the risk of burn out and injury. Furthermore, for people
that do want to train in the 1-4 rep range, it’s really
important to not go too close to muscular failure. In the
5-8 rep range we can push really hard and striving for
personal records safely. This will have the greatest effect
on muscle growth.
Train Less and Gain More
Movie Star Body Training Fundamentals

Now before we jump into the specifics, I should probably

first address why training less often leads to better
strength gains. You see, gaining strength isn’t easy,
especially at the advanced level. It requires full recovery
and absolute intensity.

When you train less, you are invariably way better

recovered and you have all the energy in the world to
pour every ounce of you, into that set. This creates the
perfect environment for strength gains. Contrarily, if
you’re lifting hard 5-6, you can’t give anything 100%. It’s
simply impossible..

You can try and trick yourself into believing you’re giving
100%. And perhaps you’re giving 100% of what you’re
capable of in that point of time. But you’re short of
strength (you’re central nervous system is still
recharging). Your excessive training and overload of
volume has reduced your strength potential. So perhaps
you’re training at 100% of your reduced potential but
that’s it!

Now, I’m not asking you to take what I’m saying as the
voice of god. The path to truth is in experimentation! I
challenge you to experiment with the ensuing program
and tell me you’ve not had the best strength gains of your
life.
Movie Star Body
The standing overhead press is one of the most
challenging exercises in the world. It requires incredible
pressing power, specifically in the shoulder girdle and
triceps. What’s more, this exercises requires incredible
core strength. If you’re core isn’t strong, you will lack a
stable base to push from. This is one of the most
unforgiving exercises in the world (any weak link will be
exposed on this exercise). This movement does turns
boys into men! Due to the movement, this exercise does
a good job at working the entire shoulder girdle
(compared to seated presses, which target the front delt
more). This makes this exercise an amazing movement to
develop word-class delts.

Bulgarian Split Squats (legs)

One of my absolute favorite leg exercises is the bulgarian

split squat! I have found this exercise to be an absolute
winner for a few reasons. For one, this leg exercise
develops balance and athleticism. As well, you build the
VMO (tear drop shaped muscle near the inside of the
knee). This builds legs that are incredibly aesthetic (thick
down near the knee) and stable. This makes your legs
look longer and better developed! As well, this movement
is really easy to teach and you can gain strength on this
exercise really fast. It also works your entire lower body
(when performed correctly), quads, hamstring and of
course your glutes!

The other reason I like this exercise is that many people

have issues with doing heavy back squats overtime.
Injury rates are high, it’s a much harder exercise to teach
AND there is a lot of spinal compression. Getting strong
on squats can be an issue for people with a history of low
bank pain. As well, with our modern society and all the
sitting we do, this can simply add to the problem. Sure, if
you’re doing squats with 135, 185 or 225 lbs, you may be
completely fine! But when the protocol is to get super
strong and build up to elite level lifts, we can run into
some problems with back squatting.

I know I’m going against the grain here, but when I

focused more on single leg exercises and less on back
squatting amazing things happened! My legs became
more aesthetic and proportionate. My back pain went
away and I felt more limber and athletic.

You see, back squatting, especially when going heavy

can turn more into a low back / good morning exercise.
This reduces muscle development towards the quads
and especially the VMO. I’ve found bulgarian split squats
to build better legs than any other exercise.

Now, that’s not to say that squats are a bad exercise!

Certainly for gaining strength and mass they are
incredibly effective! But for our purposes and goals and
building a balanced, proportion, athletic and healthy
physique - I’ve simply found the bulgarian split squats to
be the clear winner.

Many lifters that get very strong on squats end up

developing turnip shaped legs and suffering from injuries.
Their legs are thick at the top and skinny near the knee.
My leg structure is naturally like this (so I’ve really
focused on single leg movements to help correct this!
And it’s paid dividends.

An awesome goal to strive for is to do this exercise with

your bodyweight (50% of your bodyweight in each hand)
for 8 reps! So if you’re 180 lbs, the goal is to build up to
doing this exercise with 90 lbs for 8 reps. This will
develop a seriously strong and well developed lower
body. I’ve been able to work up to 100 lbs per hand for 8
reps and my legs are looking way better than when I used
to squat heavy!!!

These Four Exercises and Your Physique

These four exercises are the biggest predictors of your

physique development! What’s more, these four
exercises are very, very responsive to training. Meaning,
you can build strength on them very well…

My goal is to get you insanely strong on these four

exercises! In fact, no matter how much or how little I was
training, I always looked my best when my strength on
these four exercises were the highest.

The combination of these four exercises support the

perfect upper body!! Of course, combined with some
supplemental exercises to fill in the gaps!

These supplemental exercises include lateral raises and

rear delt flyes (to complete your shoulder development).
Biceps curls and tricep extensions to maximize arm
development. Romanian deadlifts to build your posterior
chain (glutes, hamstring and low back). Single leg hip
thrusts to build strong and well developed glutes.
Hanging knee raises to build a strong and well developed
core. And finally, shrugs to fill out the top layer of your
physique and produce a more powerful and masculine
look.
Movie Star Body
Lets say you’re 175 lbs and want to achieve
Greek God Status
Now on this program, my goal is to get you stronger on
these four exercises over these next 8 weeks!! In fact, the
plan is to add

+10 lbs to incline press per month

+10 lbs to weighted chins per month

+5 lbs to standing press per month

+5 lbs per hand to bulgarian split squats per month

After 8 weeks the goal is for you to have gained

+ 15-20 lbs to incline press

+ 15-20 lbs to weighted chins

+10 lbs to standing press

+ 10lbs per hand to bulgarian split squats

This level of strength gain while cutting 6-8 lbs of fat in 2

months is freaking insane! In fact, this level of strength
gain is indicative of about 4-5 pounds of pure muscle.
Adding 15-20 lbs to an upper body lift usually requires
gaining 5 pounds of lean muscle tissue.
So just imagine cutting 8 pounds of fat and gaining 4 lbs
of muscle! The difference to your physique would be
crazy. You’d cut 4% off your body fat and add some solid
dense muscle to your physique. It would make a world of
a difference in just 2 months!

A quick point...

Now make no mistake, strength gains aren’t always

entirely linear! In fact, stalls do happen. It’s part of the
process. But making solid gains for 8 weeks is very do-
able. Usually plateau’s set in around the 3-4 month mark.
But we have controlled for this. For the third month we
will be shocking your system and doing a volume phase
(to gain more muscle size and to vary up the exercise
selection). This will give your system a nice break and will
enable you to continue to hit strength gains long term.

If you want to milk out even more strength, you can

continue this routine after the 4 week volume/double
up/shrink wrap phase (haha I have a lot of names for it).